Absolutely everyone knows that a person’s health, his activity largely depends on what he eats. Currently, many scientists in highly developed countries are seriously concerned about the problem of overweight. After all, it often causes diabetes, stroke and heart attack. As a result of the research conducted by specialists, a pyramid of healthy nutrition was developed. Further in the article we will understand what it is.
General information
The food pyramid is a schematic representation of dietary standards developed by nutritionists. Products located at the base of the structure constitute the main link in a person’s full menu. But the elements on its top are recommended to be used in limited quantities or excluded from the diet altogether. The food pyramid of nutrition has been recognized by nutritionists around the world and to this day is considered one of the most effective recommendations for normalizing weight.
Designed by Harvard Scientists
This food pyramid is of particular interest. The very first published version had the form of a structure divided into tiers. It was based on daily physical activity, fluid intake (from 2 liters for men and from 1.5 liters for women), as well as weight control. In each next tier, a corresponding group of products was placed.
Structural image
The food pyramid, the pictures of which are presented below, has the following visual distribution of sectors:
- 1st stage - the foundation. This sector included every day staples of a healthy diet. Among them: whole grain products, bran, cereals, wholemeal bread, brown rice. Also, various vegetable oils were attributed here: olive, rapeseed, sunflower, corn, soy, peanut and others.
- 2nd stage - berries and fruits. Their recommended daily allowance was 2-3 servings. There were vegetables of all kinds. They were recommended to be consumed in unlimited quantities.
- 3rd stage - protein-containing plant products were attributed here (this, in particular, legumes, nuts). Their intake is from 1 to 3 servings per day.
- 4th stage - products of animal origin: sirloin of poultry without skin, fish, eggs. Norm - up to 2 servings per day.
- 5th stage - dairy products. They were recommended for 1 or 2 servings daily.
- 6th step - the top of the pyramid. Here were placed products with an extremely rare frequency of use. These included: red meats, sausages, margarine, butter. At the same stage were potatoes, white flour bread, peeled rice, sweets, carbonated drinks.
Additionally, the scheme focused on the need for moderate alcohol consumption, while red wine should be preferred. Also, as prescribed by the doctor, it was allowed to take vitamin-mineral complexes. The basic principle of the Harvard food pyramid is to communicate the need for frequent consumption of the food group located at its base. The higher the step to which the elements belong, the less benefit they represent to the human body. The pyramid of proper nutrition, developed by Harvard experts, has become widespread in the world. Moreover, over a long period of time, it has been used as a fundamental system for losing weight.
Food Pyramid MyPyramid. Advanced development of American nutritionists
The Harvard pyramid of healthy eating has often undergone various changes. The final version of MyPyramid, published in 2007, was developed by the US Department of Agriculture and subsequently received the status of a government program. The American food pyramid is based on recent research in the field of nutrition. Unlike its predecessors, its principle of separation of dietary elements is not based on diminishing the role of simple carbohydrates and animal fats, but puts them in the same rank as vegetable fats and complex carbohydrates. This food pyramid is based on 5 basic principles:
- Diversity.
- Proportionality.
- Moderation.
- Individuality.
- Physical activity.
Diversity
This principle states that absolutely all products are equally important for the human body. Visually, the scheme is a complex of multi-colored sectors. Moreover, each of them corresponds to a certain group of diet elements:
- Orange is cereals. These include bran, pasta made from whole grain flour, cereals, wholemeal bread, brown rice. There are few fats in cereals. They are rich in the content of a whole complex of vitamins (PP, E, B1, B2), minerals (calcium, iron, magnesium, phosphorus, potassium), vegetable proteins, and dietary fiber. Cereals are complex carbohydrates. The recommended rate of whole grains in the daily diet is 6 servings.
- Green color - all kinds of vegetables. It is necessary to consume from 3 to 5 servings daily. It is important that one of them consist of yellow, orange or green vegetables, especially those rich in beta-keratin.
- Red color - berries, fruits. Products of this group, as well as vegetables, are the main source of provitamin A and other organic compounds, water, potassium, iron, folic acid, fiber, organic acids (benzoic, citric, tartronic, salicylic, tartaric). The recommended rate of fruit in the daily diet is 2-3 servings. One should be high in vitamin C. Preference should be given to foods with low glycemic levels.
- Yellow is fats. The most beneficial for the human body are plant. They are found in nuts, seeds, vegetable oil, as well as in fish. At the same time, it is recommended to minimize the consumption of foods high in solid saturated fats, such as margarine, butter, confectionery fat. Such caution is associated with the risk of cardiovascular disease.
- Blue color - dairy products (cheese, milk, yogurt). The presence of 2-3 portions of the elements of this segment in the diet ensures the intake of complete fatty proteins, a whole complex of necessary vitamins (B2, B6, B12, A, D, E) and minerals (phosphorus, calcium, magnesium, iodine, zinc). Sour-milk products are also rich in lacto- and bifidobacteria, which help normalize the intestinal microflora.
- Violet color - red meat, fish, eggs, poultry. The daily norm is 2-3 servings. Animal proteins contained in these products have all the essential amino acids. It is recommended to include lean meats with a low fat content, for example, pork tenderloin, beef fillet, leg of lamb. The meat contains vitamins of groups A and B. Iron is also present in it. Fish is characterized by a high content of polyunsaturated fatty acids and vitamin A. They help cleanse the body of saturated fats and cholesterol deposits. This has a beneficial effect on the activity of the cardiovascular system. Eggs - a storehouse of vitamins A, B, D and minerals such as phosphorus, iron, calcium. Also in this group include legumes and nuts. They are a source of vegetable proteins, healthy fats, vitamin E and dietary fiber.
Proportionality, moderation, individuality
The width of each sector of the pyramid reflects the daily rate of consumption of products and visually demonstrates their overall ratio. It is enough to look at the diagram to understand: vegetables, cereals, fruits and dairy products are given paramount importance; meat, fish, eggs and nuts - secondary; fats are given the smallest percentage of consumption. Using a pyramid involves observing moderate food intake. Since even low-calorie foods eaten in large quantities will lead to the opposite effect in weight loss. The principle of individual nutrition encourages a person to abandon standardization and draw up a diet taking into account their age, gender and other personal characteristics.
The principle of physical activity
The symbol of the MyPyramid pyramid is a person climbing up the stairs. This is by no means an accident. This image serves as a reminder of the serious significance of physical exercises, which are recommended to be performed for at least 1 hour every day.
Using a food pyramid for children
The diet of the child should contain all the nutrients necessary for its full growth and development. This will fully ensure a healthy diet. The food pyramid makes it very easy to make a children's menu. To do this, focus on elements located in wide sectors. At the same time, it is not necessary to completely exclude the remaining products, in a small amount they should also be present on the child's menu.
Maternity Diet
In the prenatal period, a woman’s body needs an increased intake of minerals, protein and vitamins. You can also make a full-fledged diet for a pregnant woman on the basis of the MyPyramid American pyramid, taking into account all the recommendations of an observing specialist.