Complete Guide to Nutritional Food Pyramid

Most people eat foods without enquiring the nutritional values. We are presenting here your nutrition requirements and types of foods you should eat. This will help you maintain a perfect combination of body mind soul. So, you should read here Nutritional Pyramids- The Overview for the benefit of your family and friends. It will reduce your expenses and improve your health.

Nutritional food pyramids - The overview

1. Food pyramid explanation

2. Aid food pyramid

3. Three-dimensional food pyramid

4. Vegan food pyramid

5. Our conclusion

1. Food pyramid explanation

Do you find, from time to time, it difficult to keep a summary of the food jungle?

What is healthy now?

How much should I eat?

What is particularly good in nutrients?

With all the information that you get every day on a variety of platforms, it is becoming difficult to assess what counts for a healthy and balanced diet. The food pyramid is said to help. It gives you a visual overview of the basic rules.

We have taken a close look at the different models and explain what you should pay attention to.

The Food Pyramid is planned to make a good diet. Smart dieting is about getting the right amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you have to keep up for stable wellbeing.

Foods that contain a similar kind of a supplement are collected on each of the racks of the Food Pyramid. This gives you a decision of various foods from which to pick a complete eating routine. The Food Pyramid as a guide will assist you with getting the correct equalization of nutritious foods. We take in such a large number of calories from foods and save high fat, sugar and salt, on the basis of the Food Pyramid.

2. Aid food pyramid

The aid nutrition pyramid for Nutrition is the best known. Many nutritionists and scientists work with this variant as a basis because it shows you exactly

which you should eat plenty (green), moderate (yellow) and sparingly (red).

How many servings you must eat?

What foods you should eat?

8 food groups are distributed and displayed on 6 levels.

The lowest level is formed by drinks - of course only the healthy variants such as water or direct juice.

The second level consists of fruits and vegetables, whereby more vegetables should be eaten in terms of quantity.

Vegetable products such as cereals and cereal products follow on the next level.

The fourth level is made up of animal foods such as milk and milk products as well as meat, sausages, eggs, and fish. Of course, only in moderation. This is followed by oils and fats as well as sweets, snacks, and alcohol at the top. These tempting foods should only be consumed very little or in very small quantities.

How many servings are that?

The advantage of the aid food pyramid is that you can also take out the portion amount.

How?

Quite simple: a portion number is assigned to each level. For example, wheat are recommended to eat 3 servings of vegetables and 2 servings of fruit daily.

So in summary:

A small portion of extras

2 servings of oils and fats

3 servings of milk or milk products, 1 serving of meat, etc.

4 servings of cereals & cereal products

5 servings of fruit & vegetables

6 servings of drinks

3. Three-dimensional food pyramid

In addition to the type of food and portion size, this variant of the pyramid also takes the quality of the products into account. It was developed and implemented based on the so-called nutrition group with representatives of aid info service and the Federal Ministry of Food, Agriculture and Consumer Protection.

The principle of the food pyramid

A healthy and balanced diet is mainly determined by two factors:

These two fundamental influencing factors allow statements to be made about both quantity and quality. The basis represents of the quantitative ratio of the individual foods. The 4 side surfaces explain the quality of the foods. The following 4 groups are distinguished:

Animal products

Plant-based foods

Beverages

Fats and Oils

The following nutritional statements can be made for individual groups:

1. Plant-based foods:

Low calorie, high nutrient density (vitamins, minerals, fiber, phytochemicals).

Recommendation: As with the aid pyramid, the nutritionist also recommends an adequate supply of plant products, especially vegetables and fruits. This is probably nothing new to you. Nevertheless, this rule still applies as the basis of any wholesome diet.

2. Animal foods:

Low calorie, high nutrient density (e.g. calcium, iron, zinc, selenium, B vitamins, vitamin D), fat quality (saturated fatty acids, n-3 fatty acids), unwanted accompanying substances.

Recommendation: The quality and selection are particularly important for this food group. For example, fish is preferred because it contains healthy fatty acids. With meat, especially red meat, you should be careful not to consume too much of it. Processed meat should also only be consumed in small quantities.

3. Edible fats and oils:

Different fatty acid patterns (saturated, monounsaturated, polyunsaturated), the ratio of omega-6 to omega-3 fatty acids are crucial, vitamin E, unwanted accompanying substances (cholesterol, trans fatty acids)

Recommendation: Always be careful with fat. What does that mean exactly? A balanced diet always leads to a moderate, i.e. conscious and low intake. Pay particular attention to the ratio of omega-6 to omega-3 fatty acids. You can find out more here. Rapeseed oil and walnut oil are the most valuable. This is followed by the wheat germ, soy, and olive oils.

4. Drinks:

Vitamins, phytochemicals, undesirable ingredients (stimulating substances, sweeteners).

Recommendation: Drinking a lot is important. You should especially drink plenty of water (mineral water) and unsweetened herbal and fruit teas.

Our tip: Pimp your water with fresh fruits like lemon or raspberries. The perfect refreshment!

4. Vegan food pyramid

Veganism is the trend. The conscious lifestyle is reaching more and more people. Accordingly, it is important to create a suitable basis for this diet to illustrate a balanced diet. For this reason, professional nutritionists have created a food pyramid to help vegans keep an eye on all-important nutrients.

The basis for this is the calculated nutrient intake via a 14-day vegan nutrition plan. It was particularly important in the development that the critical nutrients of a vegan diet are in focus. What are they exactly? We'll show you!

We have listed the critical nutrients below:

Protein

Long-chain omega-3 fatty acids

Vitamin D

riboflavin

Vitamin B12

Calcium

Iron

Zinc

Iodine

Selenium

As with the other two models, the drinks from the basis. The focus should be on the water and other non-alcoholic and low-energy drinks. Daily at least 1.5 to 3 L depending on which environment you live in: temperate or tropical.

Vegetables

A lot of crunchy vegetables should be on every eating plan. This version, equivalent to the other two models, recommends at least 3 servings a day or 400g / day. As a supplement to vegetables, this food pyramid also includes the absorption of seaweed. These should be taken daily (1-3 g). If this cannot be guaranteed, an alternative to iodine supplementation, i.e. intake via tablets/capsules, is recommended.

Fruit

"An apple a day keeps the doctor away". Of course, a large portion of fruit should not be missed in this version. 2 servings daily or 250 g of fruit is necessary for a wholesome diet.

Whole grain cereals and potatoes

Below is a more detailed list of what foods you should eat and how much:

3 servings daily; per serving:

- Grains and rice: approx. 60-75 g (raw)

- Whole grain bread: 2-3 slices of 50 g

- Whole grain pasta: 125-150 g

- Potatoes: 2-3 pieces, medium-sized (approx. 200-350g)

Legumes and other protein sources

Since there are no animal products on the menu for a vegan diet, special care must be taken to ensure that sufficient alternatives end up on your plate. Legumes are particularly good sources of protein - 40-50 g (raw) are recommended per serving. Tofu, tempeh, seitan and lupine products (50-100g) also cover your protein needs.

Milk alternatives

Here 1-3 servings are recommended daily, with the unsweetened alternatives being preferred. One serving should correspond to 100-200 g soy, grain, nut drink or soy yogurt alternative.

Nuts and seeds

Nuts are healthy and must be on a vegan diet. The food pyramid recommends 1-2 servings (30 g per serving) daily.

Vegetable oils and fats

Oils and fats should always be consumed in small quantities. A maximum of 2 servings (2-3 tbsp) a day. Whereby 1 tablespoon should be linseed oil, as this is particularly rich in omega 3 fatty acids.

Others:

Certain nutrients cannot be taken in with a purely plant-based diet and therefore have to be taken in with supplements:

- Daily: Vitamin B12 supplementation

- Iodized table salt or sea salt enriched with iodine-containing algae, economical

- Stays outdoors for vitamin D formation (vitamin D supplementation in the low-sun months between October and March)

5. Our conclusion

A food pyramid is a good basis to get a better understanding of a balanced diet. The different models differ (as listed above), but they are similar. As a rule of thumb, you can remember that the foundation is always that you consume sufficient fluids in the form of water or unsweetened drinks. Large quantities of vegetables and fruits follow. With vegetables, in particular, you are welcome to use them - because we tend to eat more acidic fruits and less basic vegetables. Animal products in moderation, just like unhealthy ones. With a vegan diet, critical nutrients such as vitamin B12 are particularly taken into account in the pyramid.