FOOD PYRAMID: THE IMPORTANCE OF KNOWING IT IN ORDER TO EAT WELL

The food pyramid can be considered a model to follow which is also the basis of many diets, including the Mediterranean one; provides for the intake of certain foods more or less frequently based on their position within the boxes of the pyramid. To better understand what we have prepared a useful guide for you, but first we suggest the video below with some examples of healthy foods that make you fat.

What is the food pyramid?

The food pyramid is a simple and very visual concept for classifying foods and understanding a little more about their nutritional values. It is no coincidence that the concept of food pyramid is already introduced to school-age children to begin to familiarize themselves with food, deepening the characteristics of each one.
In general, we know how important food education is for the new generations who, by learning to eat well, will be able to ensure a healthy future. This is where the pyramid comes into play, within which we find all types of foods: meat , fish, legumes, cereals, lactic, fruit and vegetables, in addition to the various sources of good fats, each positioned at a certain height.

In 1992 the US Department of Agriculture conceived the first food pyramid, which over time has undergone numerous changes and still exists today in several versions based on the type of diet you want to follow. In general, the food pyramid scheme lends itself well to represent different eating styles, but in Italy it is mainly used for the Mediterranean diet.

How do you read the food pyramid?

The products are inserted into the food pyramid following a very specific logic: at the base we find those that should be consumed more frequently and that are the main elements of our daily diet, while as we get closer to the tip, the boxes are filled with less healthy foods to be consumed only sporadically.

At the bottom of the pyramid there are: pasta, bread and cereals, which must never be missing in every meal, varying the quality and choosing wholemeal ones if possible.
Immediately above there is the level dedicated to fruit and vegetables, sources of fiber that are very useful for the whole organism, inevitable as snacks or side dishes for any dish.
Going up again, however, it is the turn of proteins of animal origin such as fish, meat, eggs, milk and cheeses.
The tip of the pyramid scheme is made up of sweets, sugars and all those foods considered junk food whose consumption must be absolutely limited.

Furthermore, most nutritionists agree that there should be a subdivision of the daily caloric requirement according to age, lifestyle and other factors inherent to the physical state of a person. As a general rule, a balanced diet it will be able to foresee an intake of carbohydrates for 45-65%, good fats for 20-35% and proteins for 10-30%.

Benefits of the diet based on the food pyramid

Following a diet that is based on what is learned through the food pyramid has significant benefits for the whole body. In Italy the Mediterranean diet is among the most widespread, and we are sure that starting to regulate the diet by limiting some products in favor of others, will bring extraordinary results in terms of health.

To understand what we are talking about, let's try to summarize the portions to be consumed daily of the main food products. The diagram below is purely indicative, as each of us has a different energy requirement and should be advised directly by an expert nutritionist.

60/70 gr of whole grains at every meal
plenty of cooked and raw vegetables
2 or 3 servings of fruit every day
2 or 3 portions of legumes per week
1 serving of dried fruit per day (to use as a snack)
animal proteins present at every meal (preferring lean cuts of meat and fish)
1 or 2 servings of cheese per week
refined grains in moderation
vegetable fats at each meal (in the right quantity)

By varying the protein sources, preferring fruit and vegetables as well as whole grains, the whole body will be able to exploit the antioxidant power deriving from the intake of these foods.

This lifestyle: