To be more aware of what types of foods we should include in our daily diet and in what quantity, it will be important to know the nutritional pyramid.
This scheme will allow us to know the most recommended foods for a healthy diet , which we should try to consume every day, as well as which are less healthy and we should limit.
In short, the nutritional pyramid or food pyramid is a graphic scheme designed to indicate what foods are most needed in the diet, and its recommended amount. On this pyramid there are different designs according to several countries and evolved over the decades.
The beginnings of the nutritional pyramid
The first designs of the nutritional pyramid date from the decade of the 70s, the most well-known being the one introduced by the Department of Agriculture of the United States. This was designed in the year 1992 and revised in the year 2005.
At its base, the most recognized figure in the food pyramid includes foods such as bread , cereals, rice and pasta. These foods, rich in carbohydrates, will be those that have to be consumed more frequently.
On them are fruits and vegetables , with their contribution of fiber, vitamins, salts, proteins and other nutrients. Next, there are the meats and fish, the dairy products and the eggs. These foods provide high amounts of protein, but should be taken in smaller quantities.
Finally, at the top of the pyramid are oils, saturated fats and sweets . These foods, due to their high calorie content, should be limited within the daily diet and consumed with enough moderation.
The objectives of this nutritional pyramid are that each person obtain the recommended amounts of carbohydrates, to get energy, and vitamins and minerals for the body's chemical processes.
On the other hand, we must consume the necessary amount of proteins for the development and good health of the tissues of the body.
As a complement, the scheme should be accompanied by a daily consumption of between 1.5 and 2 liters of water , for proper hydration.
The current nutritional pyramid
As we have said, the nutritional pyramid scheme has evolved over the years, linked to new research and discoveries related to nutrition.
The current design of the food pyramid is based on the fre exercise youmaintain proper hydration and ultimately a healthy lifestyle.
On this basis are, as was the case before, foods rich in carbohydrates, which should be consumed to a greater or lesser extent depending on the physical activity of each person.
Next we find fruits, vegetables and olive oil, which we should try to consume several times a day. Specifically, we should consume between two and three servings of vegetables a day , and between three and four pieces of fruit a day.
On this level, dairy products, fish, eggs and low-fat meats, such as chicken or turkey, are located. These foods are a good source of protein, but we must limit their consumption to a maximum of once a day, or about five times a week.
Above these, are all the products that we must limit in our diet, with an optional, occasional and moderate consumption. Among these foods, there are red meats, such as pork, veal or any sausage. In the last level of the nutritional pyramid are still saturated fats , sweets and pastries .
However, compared to the designs of the most traditional nutritional pyramid, the new scheme includes two types of products. On the one hand, there are fermented beverages, such as beer, wine or spirits. The scheme makes clear that this type of food should be consumed in an optional, moderate and, above all, responsible for adults.
The new top of the pyramid
In addition, the top of the new nutritional pyramid includes nutritional supplements . This type of products, such as vitamin supplements or mineral salts, should only be consumed as an individualized option, according to the needs and medical recommendations of each person.
This could be the case of people with a disease, such as an allergy or intolerance, that prevent them from eating certain types of food.
On the other hand, could be people who follow a vegetarian or vegan diet and that, to be able to get all the necessary nutrients, you must resort to a supplement such as vitamin B12 .
It is not convenient to take them freely and it should be our doctor who prescribes them according to our particular case.
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