food pyramid is a representation of the optimal number of servings to be eaten each day from each of the basic food group.The Healthy Eating Food PyramidThe key to eating well is to enjoy a variety of nutritious foods from each of the Five Food Groups, which include:
Fruits and vegetables
Carbohydrates or starch
Proteins
Dairy
Fruits and vegetables
It is recommended to eat at least five portions of fruits and vegetables. They contain vitamins and minerals that are essential to maintain body health and prevent diseases. They are rich in fiber, help in digestion, and maintain gut health. They are low in fat and hence help with hunger pangs without increasing calorie consumption.
Tips to get five portions of fruits and vegetables in a day:
Having a banana or an apple with breakfast or adding chopped fruits to cereals or smoothies
Having a piece of fruit as a mid-morning snack
Having a bowl of salad or vegetable soup
Snacking on raw carrots, cucumbers, or celery
Filling half the plate with fruits and vegetables during meals
Consuming fruits and vegetables in the form of smoothies and juices, which are fresh and sugar-free
Adding small amounts of dried fruits such as raisins and apricots to meals
Dairy
Dairy and dairy alternatives are good sources of proteins and vitamins. They also contain calcium, which is beneficial for bone health. Semi-skimmed, skimmed, and 1% fat milk contain less fat than full-fat milk while still providing sufficient proteins, vitamins, and calcium. Dairy-free milk alternatives such as soya milk and other nut milks can be consumed by those with dietary restrictions.
Starch and carbohydrates
Examples of starchy foods are potatoes, bread, rice, and pasta. Starch is required to fuel the body and is a good source of energy. Whole carbohydrates contain essential fiber, calcium, iron, and other vitamins.
Wholegrain foods usually contain more fiber and nutrients. They take longer time to digest and hence help to remain full for a longer time, thus reducing food consumption. Examples of whole grains are brown rice, whole wheat pasta, brown bread, etc. Whole grains must be consumed with caution by those who have digestion problems.
Proteins
This food group is an important component of many meals, culture and lifestyles and a wide variety of foods are eaten from this food group.
Pulses: Pulses are foods such as beans, peas, and lentils. They’re a good source of fiber, vitamins, and minerals and are low in fat. Pulses are good for bulking up dishes such as soups and gravies. They add flavor and texture and can replace meat.
Other vegetable proteins: Other vegetable-based sources of proteins include tofu, bean curd, and Quorn. They are full of proteins, low in fat, and can be used in place of meat in most recipes.
Fish: Fish is rich in proteins, vitamins, and minerals. Oil-rich fish such as salmon contain vitamin A, vitamin D, and omega-3 fatty acids that benefit the heart, skin, nails, memory, and digestion and are healthy and a good source of vitamins A and D. Oil-rich fish can sometimes contain small amount of pollutants that can accumulate in the body, so it is advised not to eat more than four portions of oil-rich fish per week. White fish such as haddock and cod are low in fat and contain important vitamins and minerals. Shark, swordfish, and marlin may contain high levels of mercury. Hence, it should not be consumed more than once a week.
Eggs: Eggs are a good source of proteins, vitamins, and minerals. Egg dishes are quick to make and healthy, provided too much oil or salt is not used while cooking.
Meat: Meat is rich in proteins, vitamins (especially vitamin B12), and minerals. Vitamin B12 is only found in animal meat and milk. Red (beef, lamb, and pork) and processed meat increase the risk of colon cancer. Some types of meat contain high unsaturated fats that increase the cholesterol levels in the body, affecting the heart and brain. Choosing lean cut meats and reducing meat consumption replacing with other sources of protein is recommended.
Fats: Some unsaturated fats such as plant-based and olive oil are recommended because they can help lower cholesterol and reduce the risk of heart diseases.
How do I plan my meals?
The US government (U.S. Department of Agriculture [USDA]) developed a help guide called MyPlate for adults and children to have a healthy, balanced diet. The MyPlate model shows the five food groups (fruits, vegetables, proteins, grains/starch, and dairy) in a proportion setting, making it easier to understand the types of food and quantity to include in each meal. MyPlate visually represents what an ideal meal should look like, without too many dietary restrictions.
How does MyPlate work?
The plate is divided into four unequal sections to represent the five main food groups.
Vegetables make up the largest portion on the plate, which is 40%, followed by grains, which is 30%. Fruits make up 10% of the plate, and proteins make up 20%. Fruits and vegetables fill half the plate, whereas proteins and grains fill the other half. Small amount of dairy in a glass (e.g. milk) or cup (e.g. yogurt) is incorporated in the diet.
Balanced diet is a key to stay healthy. Follow the "Healthy Eating Food Pyramid" guide as you pick your food. Grains should be taken as the major dietary source. Eat more fruit and vegetables. Have a moderate amount of meat, fish, egg, milk and their alternatives. Reduce salt, fat/ oil and sugar. Trim fat from meat before cooking. Choose low-fat cooking methods such as steaming, stewing, simmering, boiling, scalding or cooking with non-stick frying pans. Also reduce the use of frying and deep-frying. These can help us achieve balanced diet and promote health.
How much of different kinds of food should I eat to stay healthy?
Eat the Right Food
Since different foods have different nutritional values, it is not possible to obtain all the nutrients we need from a single food. According to the Healthy Eating Food Pyramid, we have to eat a variety of foods among all food groups as well as within each group in order to get different nutrients and meet our daily needs.
Eat the Right Amount
Neither eating too much nor too little is good for our health. Every day, we need a specific amount of nutrients to maintain optimal health. If we do not eat enough, under-nutrition and symptoms of deficiency are likely to develop; while over-nutrition and obesity can be resulted when we consume an excessive amount of any type of food. Therefore, we have to eat right amount of food to stay healthy. The Food Pyramid is a visual representation of how different foods and drinks contribute towards a healthy balanced diet. The Food Pyramid allows individuals the flexibility to choose foods and drinks from each shelf depending on their food preferences. It organises foods and drinks into 5 main shelves, starting from the most important shelf on the bottom.
Shelf 1: Vegetables, Salad and Fruit (at least 5 to 7 servings a day). Base your meals on these and enjoy a variety of colours. More is better. Limit fruit juice to unsweetened, once a day.
Shelf 2: Wholemeal Cereals and Breads, Potatoes, Pasta and Rice (3–5 servings a day, up to 7 for teenage boys and men age 19–50). Wholemeal and wholegrain cereals are best. Enjoy at each meal.
Shelf 3: Milk, Yogurt and Cheese (3 servings a day and 5 from the age of 9 to 18) Choose reduced-fat or low-fat varieties. Choose low fat milk and yogurt more often than cheese. Enjoy cheese in small amounts.
Shelf 4: Meat, Poultry, Fish, Eggs, Beans and Nuts (2 servings a day) Choose lean meat, poultry (without skin) and fish. Eat oily fish up to twice a week. Choose eggs, beans and nuts. Limit processed salty meats such as sausages, bacon and ham.
Shelf 5: Fats, Spreads and Oils (In very small amounts) Use as little as possible. Choose mono or polyunsaturated reduced fat or light spreads. Choose rapeseed, olive, canola, sunflower or corn oils. Limit mayonnaise, coleslaw and salad dressings as they also contain oil. Always cook with as little fat or oil as possible – grilling, oven-baking, steaming, boiling or stir-frying.
Top Shelf: The revised Food Pyramid separates the Top Shelf from the rest of the pyramid. The Top Shelf includes foods and drinks high in fat, sugar and salt. These are not needed for good health and should not be consumed every day. Very small amounts once or twice a week maximum is sufficient.
Using the Food Pyramid
The Food Pyramid shows how much of what you eat overall should come from each shelf to achieve a healthy, balanced diet. The shape of the Food Pyramid shows the types of foods and drinks people need to eat most for healthy eating. It is divided into six shelves and each provides you with the range of nutrients and energy needed for good health.
Healthy eating is all about choosing the right amounts from each shelf.
Following the Food Pyramid doesn’t mean that you need to achieve balance with every meal, but aim to get the balance right over the day and over the week. Small changes can make a big difference
