The figure shows the food pyramid. Food pyramid

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 carried out by specialists, a pyramid of healthy nutrition was developed. Further in the article, we will figure out what it is.

General information

The food pyramid is visually a schematic representation of dietary norms as developed by nutritionists. The products located at the base of the structure constitute the main link of a full-fledged human menu. But the elements at its top are recommended to be consumed in limited quantities or excluded from the diet altogether. nutrition has received recognition from nutritionists around the world and to this day is considered one of the most effective recommendations for normalizing weight.

Developed by Harvard Scientists

This food pyramid is of particular interest. The earliest published version was in the form of a tiered structure. It was based on daily physical activity, fluid volume consumption (from 2 liters for men and from 1.5 liters for women), as well as weight control. In each subsequent tier, a corresponding product group was placed.

Structural image

The food pyramid, pictures of which are presented below, has the following visual distribution of sectors:

In addition, the scheme emphasized the need for moderate alcohol consumption, with preference given to red wine. Also, according to the doctor's prescription, it was allowed to take vitamin and mineral complexes. The basic tenet of the Harvard Food Pyramid is to communicate the need for frequent consumption of the group of foods located at its base. The higher the level to which the elements belong, the less benefit they are to the human body. The nutritional pyramid developed by Harvard experts has become widespread throughout the world. Moreover, it has been used as a fundamental weight loss system for a long period of time.

MyPyramid food pyramid. Advanced Development of American Nutritionists

The Harvard Healthy Eating Pyramid has undergone various changes very often. The final version of MyPyramid, published in 2007, was developed by the USDA and subsequently became a government program. The American Food Pyramid is based on the latest research in dietetics. Unlike its predecessors, its principle of dividing the elements of the diet is not based on diminishing the role of simple carbohydrates and animal fats, but brings them to the same rank with 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 diagram is a complex of multi-colored sectors. Moreover, each of them corresponds to a certain group of dietary elements:

Proportionality, moderation, individuality

The width of each sector of the pyramid reflects the daily rate of food consumption and visually demonstrates their overall ratio. It is enough to look at the diagram to understand: vegetables, grains, fruits and dairy products are given priority; meat, fish, eggs and nuts - secondary; fat is the smallest percentage of consumption. Using the pyramid involves keeping food in moderation. Because even low-calorie foods eaten in large quantities will have 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 his age, gender and other personal characteristics.

The principle of physical activity

The symbol of the MyPyramid pyramid is a person climbing a ladder. This is by no means an accident. This image serves as a reminder of the importance of physical exercise, which is recommended for at least 1 hour every day.

Using the food pyramid for children

A child's diet should contain all the nutrients necessary for its full growth and development. This can fully ensure a healthy diet. The food pyramid makes it very easy to create a children's menu. To do this, you need to focus on the elements located in wide sectors. At the same time, you should not completely exclude the remaining products, they should also be present in a small amount in the child's menu.

Diet for pregnant women

In the prenatal period, a woman's body needs an increased intake of minerals, protein and vitamins. You can also compose a complete diet for a pregnant woman based on the American pyramid MyPyramid, taking into account all the recommendations of the supervising specialist.

Proper nutrition is the main condition for a healthy lifestyle.

Satisfying hunger is one of the most important instincts of the body, as it guarantees the preservation of life. Therefore, our life in all its manifestations and aspects depends on what we eat, in what quantity, when and how.

Human nutrition is one of the most important factors that directly affect a person.
Improper nutrition leads to dysfunction of both individual human organs and the body as a whole. Food that is inadequate in composition, and lack of food and its overabundance have a detrimental effect.

That is why it is necessary to pay attention to nutrition and make the necessary efforts in order for it to be complete!

Healthy proper nutrition is the intake and assimilation of those substances that are necessary to replenish the expended energy, build and restore tissues, regulate the work of all organs and systems of the human body.

Food pyramid (food pyramid)

WITH Hematical depiction of the fundamental principles of healthy eating can be seen by looking at the food pyramid developed by foreign nutritionists and approved by Russian experts. The food pyramid does not represent specific foods, but five large food groups, which allows you to diversify your diet and choose those that you like best or suit yours. Balancing your diet using the food pyramid is pretty straightforward. Let's take a closer look at the food pyramid.

At the bottom of the pyramid (at the base) there are foods that should be the most in a person's diet, and the higher to the top, the less appropriate foods should be consumed by a person.

Foods in the food pyramid are conventionally divided into portions. A portion is a conditional value and can be, for example, 100 grams. or another value that is more convenient for you. The number of servings required for a particular person depends on the age, gender, equipment, health status and degree of activity of a particular person. Below is the food pyramid for the average person who is not weakened by illness and not engaged in hard physical labor.

• Fat, salt, sugar, sweets (should be kept to a minimum)

• Dairy products, yoghurts, cheese (2-3 servings)

• Meat products, poultry, fish, beans, nuts (2-3 servings)

• Vegetables and fruits (5-9 servings)

• (6-11 servings)

Whole Grain Products
At the heart of the food pyramid is food made from cereals. Whole grain products include wholemeal bread, cereals, whole-grain pasta, unpeeled. Also, vegetable fats (and other oils) are referred to this group in this food pyramid.

Vegetables and fruits
Vegetables and fruits are very beneficial for the human body. They are low in calories and high in trace minerals, as well as high levels of water and fiber, which make you feel full.

Meat products, poultry, fish, beans, eggs, nuts.
This food group is also called protein foods. It is advisable to give preference to fish, poultry, beans because they contain less fat than other protein-containing animal products. Legumes and nuts contain a lot of useful nutrients and trace elements.

Dairy products, yoghurts, cheese.
These foods are also protein-containing and are on a par with meats, poultry, fish, beans, and nuts in the food pyramid. Dairy products provide us with protein, calcium and other nutrients.

Fat, salt, sugar, sweets.
This group of foods in the diet of a healthy diet should be minimized, and best of all, completely excluded from the human diet. This group of products also includes margarine, white flour products (bread and pasta), sweets, carbonated drinks.

The basics of good nutrition:

• Try to keep your diet as close as possible to the generally accepted food pyramid discussed above. That is, vegetables, fruits and cereals should become the main diet of a healthy diet.

• Try to eat only fresh food. As a last resort, you can cook semi-finished products. Prepared food sold in many stores and requiring only heating should be eliminated from the diet.

• A healthy, balanced diet includes all food groups. Therefore, try not to substitute or exclude specific food groups. You just need to keep the proportions and diversify your diet.

• If you need a snack, eat fruits, nuts, or dried fruits.

• As often as possible, include in your diet different types of cabbage (white cabbage,. At the base (the lowest part) of the food pyramid, developed by the Harvard School of Catering, is the use of liquids and.

• Don't expect immediate results from switching to a healthy diet. Gradually, you will notice that you have more energy, recovered, you began to get sick much less often and recover much faster, your weight returned to normal and many more pleasant moments.

• If you find it difficult to evaluate your diet and switch to a balanced diet, then a notebook and a pen will help you. During the week, write down everything that you eat and at the end of the week you will be able to independently assess the state of affairs and find out which foods prevail in your diet at the moment, and which foods should be added or excluded from the diet in order to balance your diet.

Your health is in your hands!

articles that proper nutrition is the basis for success in building quality muscle mass. Many athletes devote a fairly large amount of time to compiling their diet. Those. they include those foods that are most valuable for building proper body composition and try to minimize ballast (empty) calories and wasted foods. This is the so-called food pyramid.

Of course, they do not take all this information from the ceiling, but adhere to certain schemes, rules, which are an immutable truth, and which have existed for a long time. All these principles are reflected in a geometric figure - a pyramid, but not some Cheops or some other kind, but in a food pyramid, which serves as the starting point in compiling a balanced diet. Today we will talk about such a pyramid.

So, we will get answers to such questions: what is the food pyramid, what role does it play in a person's life and how to make it work for ourselves. In general, it will be interesting, so sit back, we begin.

The food pyramid: an introduction to theory

First of all, it is worth saying that all the products that we come across and eat every day can be thrown out and attributed to certain groups of nutrients according to their physical state, for example, hard (bread, cheese), bulk (cereals, sugar), liquid (water , milk) . In general, there are certain foods that are most often included in our diet and without which we simply cannot imagine our daily day. There are also foods that we include in our grocery basket in much smaller quantities. (compared to basic / basic), well, there are those that we generally try to avoid as much as possible.

So, a generalized, schematic image, developed by nutritionists, is the very food pyramid. And, as expected, the pyramid has its base and top. Moving from the base to the top, a person picks up the entire list of necessary products, which make up his grocery basket.

If you go a little deeper into history and see where the legs grow from this pyramid, then, as usual, America is ahead of the rest of the planet. It was there that the Ministry of Agriculture in 1992 the first food pyramid was published (which, by the way, has already undergone many changes and appears before us taking into account all the latest trends and discoveries in the field of nutrition).

In some countries (for example, in Japan) decided that they did not need any America with their pyramid and made their own, somewhat different from the original. I do not know if the longevity of the Japanese nation is connected with the fact that they have processed this food pyramid, but the fact is on the face - so far these are the most tenacious people. In Russia, they did not bother with their pyramid and decided to completely adopt the experience of their overseas colleagues.

With regard to nutrition, we can say that if you are still young, you can still eat something / anyhow. But if you play sports (especially bodybuilding), this approach is unlikely to lead you to your goal. Therefore, it is advisable to build your diet based on the principles of the food pyramid, and, first of all, you need to know which foods (Total 4 main groups) constitute the "body" of the pyramid, i.e. what it stands on at all.

So, the main principle that is laid in the pyramid is when a person makes everyday body movements (some kind of physical activity) and is consuming enough fluids. In general, the pyramid looks like this (see picture) ...

... and its foundation includes such 3 product groups:

1. Whole grain products (bread, pasta, rice, cereals)- sources of "long-playing" carbohydrates.
2. Vegetable fats containing Omega 3/6 polyunsaturated fatty acids (sunflower, corn, rapeseed oil);
3. Vegetables and fruits (oranges, watermelon, beets).

In relation to the body of a training athlete (bodybuilder), the base of the food pyramid looks like this:

1. Whole grains: wholemeal bread (not rough or 1 /2 grade); durum wheat pasta; unpolished rice (wild, brown, golden); cereals - buckwheat, pearl barley;
2. Vegetable fats: mustard oil, linseed oil, olive oil;
3. Vegetables and fruits (tomatoes, bananas, apples).

It is advisable to consume products from these groups at each meal, while the share of vegetables and fruits is distributed as follows: 3-5 portions of vegetables and 2-4 portions of fruit, whole grains must be consumed in quantity 6-11 servings.

The second stage of the pyramid is represented by:

• Protein-containing vegetable products (legumes, beans, lentils, chickpeas, nuts, seeds) and animal origin (meat, eggs, chicken, fish, seafood)... Products of this group can be consumed up to 2 times a day.

The next step includes:

• and its derivatives (kefir, fermented baked milk, yoghurts)(cheese, cottage cheese). They should be consumed by 1 (less often 2 ) portions per day.

Note:

Milk contains a carbohydrate - lactose (milk sugar) and in some people it can cause indigestion. Therefore, if you belong to this category, then replace it with other milk drinks.

The very top of the pyramid is represented by foods that should be cut back. These include:

• Animal fats (found in red meats, butter, margarine), sweets (white sugar, creams, sweet water), white flour products (including baked goods) and alcohol.

Note:

Every brick of the pyramid (product groups) can be divided into portions. The number of servings and its size (in grams) depends on the calorie content of your diet. The latter is dictated by gender, age, and the degree of your activity. In general, you should focus on the following numbers by group:

• a serving of grain products is: 1 a slice (slice) of bread, 1 /4 plates ( 100 gr) porridge, cereal or pasta, 2-3 oatmeal cookies;
• a serving of vegetables is: half a cup ( 125 ml) chopped boiled or raw vegetables, 1 a glass of vegetable juice;
• a serving of fruit is: 1 medium orange, banana, pear, half grapefruit, 1 a glass of fruit juice;
• a serving of protein foods is: 100 gr. ready-made meat (boneless), poultry, fish, 3 eggs, 3 /4 bowls of beans;
• a serving of dairy products is: 1 Cup ( 250 ml) milk, 2-3 slices ( 50 -60 gr) cheese 1 /3 packs of cottage cheese;
• a serving of foods at the top of the pyramid is: 30 gr. butter, 2 tablespoons of sugar.

I would like to note that the Russian "second head" - potatoes, American nutritionists also refer to the top of the pyramid (naive, they think we will stop eating it)... However, I will say that red potatoes should still be included in your diet. (at least 1-2 once a week), especially baked.

We already know that a person is made up of various nutrients. (proteins, fats and carbohydrates), which are in a certain percentage, and so, in the food pyramid, the ratio of these substances is as follows: 60-70% carbohydrates; 15-20% squirrel; 20-25% fat. If you are engaged in bodybuilding and your goal is to build muscle mass, then the optimal percentage of the main nutrients will look like this: 50-60% carbohydrates; 20-25% squirrel; 10-15% fat.

So, now let's go over the faces of the pyramid in more detail and consider practical recommendations for each group of products.

Whole grains. Bread and porridge are our food

Here is how you can succinctly characterize the products of the first group of the base of the pyramid - this is exactly the complex of "correct" carbohydrates (energy sources), which along with plant fibers (fiber) and vitamins give us the necessary long-lasting charge for the whole day. We have already talked about specific products above, now a few words about portions. At first glance, the recommended value in 6-11 portions may seem simply unreal, however, if you look closely, everything is real.

For example, a medium plate (volume 400-450 ml) at breakfast - this is already from 3 before 4 servings of product (pasta or porridge), one more at dinner and now you already have the norm. Many people are wary of carbohydrates, they say, they add weight non-illusory. However, if you buy exactly those types of products (as indicated above) and minimize the addition of various "yummy" (sugar, butter - in porridge, gravy - in pasta), then there will be simply nothing to fear. Therefore, in one hand - bread with bran, in the other - a plate of rolled oats, and so on all day :).

Fruits and vegetables

It is necessary to carefully approach the inclusion of fruits and vegetables in your diet, because it is not in vain that they form the basis of the pyramid (its first facet)... Here are some simple tips to help you:

• Eat a variety of fruits (let's say Monday / Wednesday - bananas, apples, other days - oranges, pears, persimmons);
• Foods high in vitamin C (lemon, kiwi) and vitamin A (Carrots, cabbage) must become your faithful companions;
• If it's winter, frozen vegetables are fine. So buy various mixes of vegetable salads and everything will be a bunch!

Protein foods

Choosing proteins wisely - the main building block of muscles, this is of course science, but not Newton's binomial. In a nutshell, then opt for:

• Low-fat meats: beef - sirloin, tenderloin, minced meat; veal - chops, escalope; lamb - legs, pieces of a shoulder blade;
• Poultry: chicken, turkey, goose;
• Legumes: peas, beans, lentils, chickpeas;
• Seafood: shrimp, squid, milk:
• Low-fat types of fish: tuna, cod, sockeye salmon.

Dairy products

Everything is simple here - consume a sufficient amount of a variety of milk derivatives:

• Kefir, fermented baked milk, varenets, cream;
• Lactic acid drinks;
• Hard varieties of cheeses (parmesan, Dutch);
• Cottage cheese (including fat-free).

Fats

This is not only extra pounds, but also a reserve source of energy, so knowing the measure and the right products, you can safely consume them. There are three types of fat in total:

• Saturated - found in meat, dairy products. Consumption should be less than 1 /3 from the total amount of fat consumed;
• Polyunsaturated - found in fish oil, corn, soy and should be more than 1 /3 diet;
• Monounsaturated - found in olives, peanuts and should be more than 1 /3 diet.

Use them wisely - i.e. if you decide to eat a couple of pieces of red fish (salmon), then balance your fat intake with, say, rice, then everything will be fine. So, the recommended value of portions per day for each brick of the pyramid is conveniently represented using a picture (see image).

Now, in general, let's talk about the food pyramid and the pillars on which it is based. It is important to understand that although the food pyramid is, so to speak, your grocery basket for every day, you should not take it as a rigid, categorical guide to nutrition. No, it is a flexible tool that allows you to choose from a huge variety of products. (included in the concept of healthy food) suitable for you.

It should also be borne in mind that the food pyramid will give the maximum effect when certain conditions are met, and they sound like this:

• Combine your diet so that the body can receive a variety of calories and nutritious nutrients;
• The food eaten should be balanced with physical activity;
• Giving preference to food with a large amount of cereals, vegetables, fruits, do not forget about white / red meat, seafood;
• Minimize your white sugar intake (brown you can), salt and alcohol;
• Three lower floors are highlighted in the pyramid. (5 product categories)... Products from these categories cannot be replaced with others, i.e. no group is more important than another;
• Include only fresh foods in your diet, avoiding cooked foods that require heating.
• When buying food, do not forget to study the information on their nutritional and energy value by looking at the label. (read more below).

Nutritional and energy value of the product: studying the label

Few people pay due attention to such a nondescript, but very valuable product attribute like a label. It often reflects:

• The composition of the product, going in descending order, means that the most "weighty" (more all by weight) the ingredient comes first;
• Information on the nutritional and energy value of the product, i.e. amount of nutrients (proteins, fats, carbohydrates, dietary fiber, etc.) contained in the product. Therefore, you can fully understand how this type of product corresponds to your principles of healthy eating;
• Information about the calorie content of the product on 100 gr. or a serving;
• Methods (recipes) for preparing the product;
• Information about the content of vitamins and minerals. Indicated only when in 100 g (ml) of the product contains at least 15% the recommended daily intake of them;
• Information on food additives, dyes, preservatives (If there are any);
• Storage conditions, shelf life and technology / production standard (GOST, TU).

A typical product label looks like this (see image).

So, let's move on to the last point for today.

The food pyramid: how to make it work for you

We have already said above that there are certain recommended portions for each food pyramid category. (or rather, their range, see the image).

So how many servings should a particular person eat?

It all depends on the number of calories you need. They also vary according to gender, age, size (physique) and degree of physical activity. You can definitely say that the minimum number of servings (lower end of range) must be present in the diet of any person. Specifically by age groups, the distribution of calories is as follows:

• 1600 kcal - sedentary women and the elderly;
• 2200 kcal - most children, adolescents, active women (including pregnant women) and sedentary men;
• 2800 kcal - active men and some very active (I would even say groovy :)) women.

Note:

It is worth noting that for training athletes (bodybuilders), the number of calories will be approximately as follows:

• for women - 2500-2800 kcal;
• for men - 2800-3400 kcal

For clarity, consider a table (see table) that tells us how many servings to eat for our specific calorie level.

Note:

1 ounce corresponds to approximately 30 gr

For example, if you are an active woman who needs 2200 kcal per day, then 9 servings of cereals (rice, bread, cereals) will be the optimal value for you. You can also use up to 200 gr of meat / seafood and keep the fat level (top of the pyramid) at the level 70-75 gram / day.

So, we figured it out, let's move on to the final part. (well, finally, I deigned :)).

In general, the food pyramid has undergone more than one reincarnation, i.e. it is revised from time to time, rebuilt, supplemented, in general, played with the form. Below you can see how it has evolved over the years. (see image).

At the moment, the basic principles of the pyramid are as follows: physical activity (recently), moderation, variety, proportionality and individuality.

Note:

There are also other types of pyramids, for example:

• Vegetarian pyramid (vegetable origin)- does not contain meat and / or dairy products, fish, eggs;
• The Mediterranean pyramid is based on cereals, vegetables / fruits, and olive oil, followed by fish and seafood.

Summing up all of the above, we can say that the food pyramid is a universal tool that allows the person himself to choose the foods he needs from the main groups, focusing only on the recommended portions. Thus, it turns out that, on the one hand, there are clear recommendations and specific instructions, and on the other hand, an individual approach to the grocery basket of each individual person is preserved. And what else is needed!

Afterword

Somehow like this. Today we have sorted out the main points with regards to the food pyramid, namely, what it is and what it is eaten with :). In speed, we will deal in more detail with each individual face of the pyramid and find out why the products of a particular group are important, how to evaluate your diet (for correct compliance with the food pyramid), having resorted to a small test, as well as what cholesterol is and much more interesting things.

Well, in order to keep abreast of events and not to miss anything interesting, become a full-fledged participant in the project “through the subscription form. Until next time, I was glad to see and hear you all, success!

PS. Have something to say? Do not keep in yourself, give a voice to your inner self, write off an evil kind comment.

PPS. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

0 12517 2 years ago

Many athletes devote sufficient time to their diet. And this is no coincidence: it is proper nutrition, coupled with intense training, that is responsible for building muscle mass. Focusing on the value of a particular product, athletes include them in their diet. The food pyramid, which is a graphical set of rules for a balanced diet, provides invaluable help in building a nutritional scheme.

What is a food pyramid?

Before proceeding directly to the concept of a food pyramid, it should be said that all products can be divided into several groups according to their physical condition:

• solid;
• free flowing;
• liquid.

Graduation can also be made based on the frequency of consumption of certain products. For example, we not only eat some of them every day, but also cannot imagine life without them. Others we consume from time to time, and still others we try to avoid in view of their uselessness and harmfulness.

The food pyramid is a schematic representation of the principles of healthy eating. It was developed by nutritionists and, like an ordinary pyramid, has its own base and top. Adhering to the rules of a healthy diet, a person makes up a grocery basket for himself, moving from the base of the pyramid to its top.

The base of the food pyramid is foods that appear on our table every day, and the top is foods that should be avoided. The healthy eating pyramid is indispensable for a person who is actively involved in sports. By building your diet according to its principles, you can achieve some significant results. And for this you need to know the "body" of the pyramid, i.e. those food groups of which it consists, and its basic principle: daily exercise, intake of sufficient amounts of fluids and control of body weight.

The nutritional nutrition pyramid schematically looks like this:

Those. at the core, we see the main principle, and then the product groups, which can be conditionally divided into three types:

• proteins;
• fats;
• carbohydrates.

In this case, the share of the latter should account for the maximum percentage - 50-60%. Proteins in the diet should be no more than 25-30%, and fats - 10-15%. It is this proportion that is optimal not only for muscle growth, but also for maintaining excellent health.

Steps of the food pyramid

The nutritional pyramid of a healthy person consists of four steps:

• base;
• second stage;
• third stage;
• top.

Let's analyze each of them separately.

Base

The base of the pyramid consists of three food groups that should be found in the diet, if not daily, then as often as possible.

Second stage

The next step is represented by protein-containing products, which can be of plant and animal origin.

Third step

Includes milk and its containing products, which can be kefir, cottage cheese, cheese, etc. These products are a source of many vitamins and minerals, and they also contain complete animal proteins. If you are lactose intolerant, regular milk can be replaced with soy milk or almond milk.

Top

The top has absorbed those products that need to be reduced to a minimum. These include:

• animal fats;
• simple carbohydrates;
• sweets;
• white flour baked goods;
• alcoholic products.

You should also not get carried away with potatoes - they contain too much starch.

Each food group can be roughly divided into portions. Determine your daily calorie intake based on gender, age and activity level to establish the number of servings and its size. So, when focusing on groups, portions of food can be expressed as follows:

• cereals - a slice of bread, 100 grams of porridge or pasta, 2-3 oatmeal cookies;
• vegetables - half a glass of raw or boiled vegetables, a glass of vegetable juice;
• fruit - any one medium fruit, a glass of fruit juice;
• proteins - 100g of meat, 3 eggs, three quarters of a bowl of beans;
• dairy products - a glass of milk, a couple of slices of cheese, a third of a pack of cottage cheese;
• top - 2 tablespoons of sugar, 30 grams of butter.

Variety of food pyramid

The food pyramid is based on five basic principles. The main one is the rule of diversity, which is that you can eat anything you want in the absence of allergies and contraindications. Moreover, each product group corresponds to its own color.

Orange

Includes all cereals, from bread to cereals. The group is rich in vitamins, minerals, dietary fiber, vegetable protein and low in fat. You need to eat six servings of cereals daily. On the diagram, orange occupies the largest share, respectively, and cereals should prevail in the diet. In this case, preference should be given to bran bread and rolled oats.

Perhaps six servings sounds like an unrealistic number. But, if you consider that one serving of the same porridge is 100 grams, then a full plate for breakfast of 400 grams will already take four servings, plus a slice of bread and a couple of cookies. Here are all six servings, as never happened.

Green

Represented by all types of vegetables. Three to five servings a day should be sufficient. In this case, the diet should be designed in such a way that it contains a portion of yellow, orange or green vegetables containing beta-carotene.

Red

Fruits, berries, as well as vegetables, are sources of beta-carotene, vitamin C, folic acid and other vitamins and microelements. They are also rich in vegetable fiber and organic acids. You will need 2-3 servings of fruit per day, and one of them should be citrus.

You can also drink juices, but fresh fruit is still preferable, since it retains plant fiber and contains less sugar. Both fruits and vegetables should be varied. For example, if Monday is a banana, Tuesday is an apple, and so on.

Yellow

The narrowest strip, represented by fats. Moreover, vegetable fats are in priority. They even make up the base of the pyramid. The narrower stripe width is associated with saturated fat, many of which are overused. So, you need to minimize butter and margarine, confectionery fat. Otherwise, you can earn problems with the cardiovascular system.

Blue

All dairy products are rich in vitamins, microelements and are a source of complete animal proteins. They also contain lacto and bifidobacteria so necessary for our intestines. Every day you need to consume 2-3 servings of dairy products.

Purple

Presented by plant and animal proteins. You will also need 2-3 servings per day. Moreover, one of them should consist of plant proteins, for example, nuts or legumes, and the other two - from animals - meat, fish, eggs. It is better to choose lean meat, and it is better to refuse sausages and sausages altogether. Fish is also better to choose low-fat varieties.

Other principles of the food pyramid and basic conditions for its maximum effectiveness

In addition to the principle of diversity, the food pyramid is characterized by the following principles:

1. Proportionality principle. It consists in the fact that it is necessary to adhere to the correct ratio of food consumed. On the diagram, this rule is reflected in the different widths of the segments. For example, the yellow segment of fats is the narrowest, which means that fats should occupy the very last place in the diet.
2. The principle of individuality. Every person is different. And this includes not only his gender, age, body structure, but also food preferences. The food pyramid will help you create an individual healthy diet.
3. The principle of moderation. The correct diet is not only in the quality of the consumed food, but also in their quantity. Moderate consumption means not overeating or starving.
4. The principle of physical activity. This principle creates a parallel with other principles and is represented by the formula: varied food + physical activity = a beautiful and healthy body. We will talk about this principle in more detail a little later.

You should not take the food pyramid as some kind of rigid guide to nutrition. From all the variety of products, everyone can compose a suitable healthy menu for themselves. And the health pyramid will give the maximum effect only if the following conditions are met:

1. Maximum combination of products.
2. Balancing food eaten with physical activity.
3. Minimizing products from the top of the pyramid.
4. Strict adherence to the choice of products from a specific group - there should be no substitution.
5. Eating only fresh foods, avoiding prepared foods.
6. Competent approach to the purchase of products with the study of their nutritional value and production date.

Types of food pyramids

In addition to the well-known pyramid, there are other varieties of it:

1. Vegetarian. Another name is a pyramid of plant origin, i.e. it excludes all meat and dairy products, as well as eggs and fish. The basis of food here is based on cereals, legumes, vegetables and fruits. Dairy products, as well as meat products in the pyramid are replaced by soy products.
2. Mediterranean. Cereals and vegetables - fruits are taken as the basis of nutrition here. Olive oil is also included. Fish and seafood ranked second. Meat in this pyramid is recommended to be consumed no more than once a week.
3. Children's pyramid. Its principle is the same as that of an ordinary pyramid. The difference from the adult pyramid is in the number and width of the segments. So, the first place is occupied by dairy products - this is the basis of nutrition for children under three years of age. Further, there are fruits and vegetables, which are not inferior to dairy products in terms of segment thickness. Next in line is meat. The fish stands out as a separate segment. Certainly, cereals, which are best served in the form of cereals, should also form the basis of baby food. As in the adult menu, the narrowest strip is represented by oils and fats. You can simply season porridge or salad with oil. The eggs are also separated into a separate small segment. Sweets also have their own segment, for children which can be presented in the form of honey and dried fruits. Therefore, they can be consumed in small amounts daily.
4. Asian. The priorities here are vegetables, rice, soy products and green tea.
5. Pyramid for pregnant women. You can build your own pyramid during the gestation period, when the need for vitamins, protein and minerals increases. It is advisable to adjust your diet with the filing of the supervising doctor.

The principle of physical activity

One of the principles of the healthy eating pyramid is the principle of physical activity. In the diagram, he is represented in the form of a man climbing the stairs. And the essence of this principle is that you can only achieve a beautiful body by combining a healthy diet with physical activity. Nutritionists advise giving the latter at least an hour a day.

And in order to replenish the calories lost during physical activity, you need to know how many calories you need to consume. So, physically active people will need 2800 kcal, and, for example, for retirees or people leading a sedentary lifestyle - only 1600 kcal. Based on this, you need to build your diet using all the principles of the pyramid.

If we take into account the intensively training athletes, then they should build their diet based on the following values ​​of daily calories:

• 2500-2800 kcal - for women;
• 2800-4300 kcal - for men.

Thus, the daily portioning here will be somewhat different. So, for example, for women leading an active lifestyle, cereals will need not six servings a day, but all ten.

The healthy eating pyramid has undergone many changes: some adjustments were made, both qualitative and quantitative, and additions were made. The principles were also revised. More recently, the principle of physical activity even came out on top, pushing back the principle of diversity.

Is the pyramid important for weight loss?

The food pyramid can also be successfully used for weight loss purposes. So, according to its principles, the menu of one day for losing weight may look like this.

Every day can be varied in its own way. So, we change the meat for fish, oatmeal for wheat sprouts, and an apple for a pear. The main thing is to comply with the permissible amount of calories.

The importance of the pyramid for weight loss lies in its principles, the main thing is to be able to use them correctly. So,

• portions can be used for the purpose of even eating at different times and controlling calories;
• the exclusion of harmful products also has a beneficial effect on those who want to lose weight;
• An increased amount of fiber will help the intestines work like a clock, which is also important for burning fat;
• the principle of physical activity speaks for itself - its combination with dietary control can lead to the desired result.

What else is important to know?

The most important thing to know when using a food pyramid is the purpose of its use. As a rule, there can be three of them:

• maintaining the existing weight;
• weight gain;
• weight loss.

Based on the goal, you need to adjust the diet for yourself. And this formula will help in this: weight x 30 = the required number of kcal. The resulting value is the number of calories you need to consume to keep your body weight constant.

To gain body weight, 500 kcal must be added to the obtained value. If the goal is to lose weight – the final figure must be gradually reduced. So, if it turned out to be 1800 kcal per day, then gradually you need to achieve values ​​of 1700, 1600, and so on.

Summing up

The food pyramid is not an ideal nutritional system suitable for absolutely everyone. These are only generalized principles of proper nutrition, which can have an invaluable impact on the further development in the field of nutrition. So, applying the rules of the pyramid in practice, perhaps in the future you will be able to master separate meals or some other type of proper nutrition that is right for you. Those. the food pyramid is one of the steps to further development.

Differences of the pyramid MyPyramid

Other types of food pyramids

Most people strive to get maximum pleasure and benefit from food. Some people follow the path of counting calories. For others, this task seems too difficult. However, you really want a normal visual example of proper nutrition for weight loss. You can choose another option to control food consumption in accordance with the food pyramid. There are several of its varieties, which will be discussed further.

Harvard Nutrition Pyramid

The very first - the pyramid of the School of Public Health (Harvard, led by nutritionist Walter Willett) was developed in 1992. Over time, it was refined and slightly altered, nowadays it is still popular as well.

Harvard Pyramid of the School of Public Health

A few words about the components of this pyramid. Base - physical activity and fluid, the required amount of which should be determined in accordance with age and weight. Whole grains (cereals, whole flour products, brown rice), vegetables, fruits and vegetable oils (sunflower, olive) located in the lower sections are needed by our body at almost every meal. In the "Fruit" cell, 2-3 servings are indicated, which is about 300 g, the amount of vegetables can reach 400 - 450 g per day.

Nuts, legumes, as well as white products, should be included up to 2 times in the daily diet (some days you can completely exclude them). As for dairy products, it is important to exclude them for people with lactose intolerance, replacing them with calcium supplements plus vitamin D3. The last rung contains, among others, potatoes that used to coexist with whole grains on the lower rung of the pyramid. However, nutritionists have recently moved this vegetable as it holds the record for starch content.

Vitamins and alcohol are also located in the picture of the Harvard Pyramid. The need to take the former is shown, since the current diet hardly meets the needs of a modern person. Alcohol is recommended to be consumed rarely and in moderation.

Differences of the pyramid MyPyramid

Introduced in 2005 in the USA, the MyPyramid pyramid provides a modern person with a wide enough field to compose a menu for proper nutrition for weight loss. The difference with the previous version is that now you can independently select products from the colored zones in the required quantity. By the way, about its interesting and seemingly incomprehensible device.

The pyramid is a series of vertical segments expanding towards the bottom. The required number of products can be determined based on the width of the segment (the wider it is, the more is needed). On the left edge, there is a person running up the stairs - a symbol of the importance of physical activity.

Although both pyramids offer recommendations for the nutrition of American citizens, this information will also be relevant for our compatriots. By and large, Russian nutritionists face the same tasks as their foreign colleagues. The problem of excess weight and low physical activity is now relevant even for children. Therefore, a version of such a table has been proposed for the younger generation. As you can see, it actually does not differ in anything from the "adult" version and demonstrates the need for a variety of products.

This new pyramid gives a general idea of ​​good nutrition and that each person is different, so you need to make your diet individually. Everyone, guided by the data of MyPyramid, can write their own healthy food menu for a month.

Other types of food pyramids

In addition to these most common food pyramids, there are also options for vegetarians, as well as those that are designed taking into account cultural characteristics (Asian, Mediterranean cuisine). The main difference between the vegetarian pyramid is the absence of meat, dairy products, eggs, fish (certain types of vegetarianism are less strict and involve the inclusion of some of the listed products in the diet).

You can get the necessary substances by eating legumes, nuts, as well as adding complex preparations that compensate for the need for vitamins, calcium, and iron.
The Asian food pyramid will help people from this part of the world create the right nutrition for the week. It includes many vegetables, rice, and a variety of soy products. In some regions, a large number of people suffer from lactose intolerance, so dairy products are completely excluded. But green tea for the inhabitants of Asia is a very important and healthy drink that is included in their food pyramid.

Another option is Mediterranean. This pyramid differs in that it regulates the intake of red meat once a month. The basis of the diet there are grains, vegetables, fruits and, of course, olive oil. The following figure will help you compare these types of food pyramids.

The food pyramid is a great tool for making menus and understanding the principles of good nutrition. As conceived by its creators, each person can adjust their diet, changing it gradually.

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