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4 Level Food Pyramid
By Olaf O.
An overwhelming variety of both natural and highly processed foods is available at the market. To guide people in picking healthy food items, the US Department of Agriculture has designed the food pyramid. It is a labeled illustration, shaped like a pyramid, which demonstrates groups of essential food types and the quantity in which a normal individual requires each of these foods. At the base of the food pyramid are food items that serve as ready made sources of energy. These are rich in starch, low in fat, and include cereals, pasta, bread, and different types of grains. According to the specifications established by the food pyramid, a normal adult individual needs 6 to 11 measures of these items daily. Whole grains are the best and healthiest food of this group. In a single serving of these foods you can include a slice of bread, a cup of cereal flakes, one flat tortilla, and one ounce of rice or pasta. As the geometry of the food pyramid shows, vegetables and fruits are required in less quantity than carbohydrates. Normally, a grown person would need 3 to 5 portions of vegetables and 2 to 4 portions of fruit daily. The high fiber content of vegetables and fruit make them ideal food items as fiber helps keep bowel functions in order. In addition, they are both rich in vitamins (required for immunity and general health) and minerals, which ensure the proper functioning of various body organs. Among vegetables, go for darker green vegetables and try to pick fresh fruits instead of fruit juices. The next chamber going up in the food pyramid is occupied by proteins and dairy products. You need 2 to 3 portions daily of each of these foods. Protein comes from lean meat, eggs, fish, beans, and nuts. It is advisable to remove the visible fat on the meat so as to make it a low fat item. Be moderate in using nuts, since they also hold fats. Among the dairy products, milk is complete with most of the required vitamins and minerals like calcium, phosphorus, and magnesium. Cheese and yogurt are also recommended dairy products. Try to abstain from large intakes of ice cream and cheese which are high in fat content. Lastly, at the top of the food pyramid lie fats, including oils, and sweets. The recommended quantity of these items is limited to sparing intake. Butter, cream, oils, candies, margarines etc., are all foods that are not easily digested and should be absorbed in minimal amounts. However, fat is an important part of our diet, just as all the other components of the food pyramid. Further reading on healthy nutrition and adopting or maintaining a healthy lifestyle can be found in Isabel De Los Rios' “The Diet Solution” at http://www.DietProgramEdge.com |
The Diet Solution
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This intel was contributed by Olaf O.
Olaf O.
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May, 2012
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