The Food pyramid intends to clarify plainly how a sound and adjusted eating diet works. It is a structured picture that shows you an optimized way to adjust your eating routine.
Combining pleasure and balance
A diet that combines pleasure and balance is a component of a healthy lifestyle. It provides the body with the necessary energy, nutrients, and protective substances, influences physical and mental well-being, and helps to prevent illness. Balanced and tasty meals also provide a time for pleasure, rest, contact, and social exchange.
The Food Pyramid Explained
The food pyramid aims to explain clearly how a healthy and balanced diet works. It is a realistic picture that shows you how to balance your diet.
Fruits and vegetables, which should make up most of your diet, occupy the most significant section of the food pyramid. This narrows down to the top of the pyramid, where visible fat is the smallest part of your diet. This gives you a better understanding of what a healthy diet is.
This information is also sometimes presented in the form of a plate to give you a better idea of what constitutes a balanced diet when it comes to sitting down to eat. In both cases, the aim is to encourage you to taste a rich and varied diet, made up of many different foods.
How does the food pyramid influence my diet?
Knowing how much you should eat in a day will make it easier for you to have a healthy and varied diet. Here is a brief overview of the food groups that make up a balanced diet, starting from the bottom to the top of the food pyramid.
This includes bread, rice, pasta, and potatoes. Starchy foods are full of energy and will help you stay in shape throughout the day. In the food balance pyramid, they make up about a third of the overall diet (slightly less than fruit and vegetables). They are also another vital source of fiber: keep the skins on potatoes and opt for wholemeal pasta and bread when you shop.
Proteins are an essential food group for all your cells, from enzymes to bones. Even your nails are mainly made up of protein. Dairy products contain not only protein but also minerals and vitamins.
the non-dairy protein group consists of fish, meat, legumes, nuts, and eggs. Legumes are particularly important because they are often a good source of fiber. Nuts and fatty fish (such as salmon, trout, mackerel, herring, and sardines) are a simple way to get more unsaturated fatty acids. Eating oily fish once or twice a week instead of meat can help you replace the saturated fatty acids in your diet with unsaturated fatty acids.
Foods High In Fats & Sugars
Foods such as vegetable oils and kinds of margarine are part of a balanced diet when consumed in reasonable amounts. Choose foods based on unsaturated fatty acids, such as vegetable oils, as soon as possible.
Snacks and desserts high in fat and sugar (such as cakes, chocolate, and cookies) should be eaten in small amounts. It can be hard to give them up, but too much sugar and fat are not suitable for your health, so consume them in moderation!
By following these recommendations and eating each family’s food in the proportions indicated, you are sure to vary the pleasures on your plate and cover your essential nutrient needs!
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Food Pyramid Guide
- Beverages: mineral water, unsweetened fruit, and herbal infusions, coffee, green and black tea
- Fruits and vegetables: vegetables, salads, mushrooms, fruit, unsweetened fruit and vegetable juices, canned or frozen fruit and vegetables, dried fruit
- Cereal products, potatoes, and pulses: bread, cereal flakes, pie dough, flour, pasta, couscous, bulgur, polenta, potatoes, rice, rice cakes (unsweetened), lentils, chickpeas, kidney beans, soybeans, mung beans, amaranth, quinoa.
- Dairy products, meat, fish, eggs, and tofu: milk, yogurt, cheese, curd, cottage cheese, beaten white, kefir, buttermilk, meat products, poultry, fish, seafood, eggs, foods rich in vegetable proteins (tofu, seitan, Quorn)
- Oils, fats, and greasy fruits: vegetable oils, margarine, butter, nuts, linseed and pumpkin seeds, oleaginous (olives, avocado.), cream, fresh cream, coconut milk, mayonnaise.
- Sweet and savory snacks: chocolate, cakes, biscuits, ice cream, delicious cereal bars, chocolate spread, jam, sugar, cola, iced tea, energy drinks, carbonated, low-fat, or alcoholic drinks (beer, alcopops, wine…), syrup, chips, aperitif biscuits.
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The Healthy Eating Plan
What each meal should consist of?
- 2/5 vegetables, salad, and fruit
- 2/5 of potatoes, pasta, rice, bread or oat flakes
- 1/5 of meat, fish, eggs, cheese, milk, yogurt, tofu, Quorn or seitan
- 1 glass of water or unsweetened tea
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This rule applies both to meals consisting of several elements and to unique dishes such as vegetable lasagna. Just make sure to respect the recommended proportions. To accompany dishes without plants, consider mixed salads and vegetable soups.
Good to know: to eat a balanced diet, you do not need to spend hours in the oven! A simple cold meal consisting of, for example, wholemeal bread with fresh herb cheese, radishes, cherry tomatoes, and cucumber slices will do the trick.