Everyone is familiar with healthy eating. But what exactly
does it look like? The food pyramid provides orientation as to which foods
contribute to a balanced eating behavior and to what extent. Read here the
findings on which the recommendations of the food pyramid are based and whether
they apply to everyone. healthbeautystudio
Food pyramid: what is it?
A balanced diet is essential to health and keeps you
productive, as most people know. However, what such a diet looks like in detail
and what foods it contains in the best case, are much less. The task of the
food pyramid is to make this clear and easy to understand.
The striking aid is based on current scientific knowledge
and the reference values for nutrition for Germany, Austria and Switzerland
(DA-CH reference values).
The food pyramid not only gives recommendations for the
choice of food, but also shows by positioning the food how much of it you
optimally consume.
The latest state of nutritional research and corresponding
changes are continuously recorded in this scheme, so that the pyramid reflects
the current nutritional recommendation.
The German Nutrition Society (DGE) has also expanded the
model to include a three-dimensional pyramid. Each pyramid area stands for a
certain food group. The DGE is issuing a three-dimensional pyramid, which you
can purchase there and put together.
There are now even apps that you can use to monitor whether
you are following the recommendations with your diet on a daily basis.
Food pyramid: this is how it is structured!
The principle of the food pyramid is simple: the further
down a food or a food group is in the body and the wider the surface, the more
often it is on the menu, at best. The following foods are listed:
beverages
They form the broad base and make up a large proportion of
the total amount of food. Drink at least 1.3 liters per day, correspondingly
more during physical exertion and on warm days. Prefer water and unsweetened
tea. Fruit juices and soft drinks in particular often contain a lot of sugar,
which has a lot of calories. Avoid lemonade to a large extent.
Plant-based foods
Fruits and vegetables in particular provide long-chain
carbohydrates , many vitamins , minerals and fiber without putting an excessive
strain on the calorie account. That is why she places the food pyramid at the
bottom, above the drinks.
Grain products rank slightly above this due to their
slightly higher energy content. For pasta, bread and breakfast cereals, prefer
the whole grain variant: the fiber it contains makes you full faster and
longer.
Cookies, cakes, and candy are at the top of the pyramid
because they are high in calories but low in nutrients. The recommendation is
to consume them in moderation.
Animal products
In general, foods of animal origin provide protein that is
easy for the body to process . But it always depends on the fat content and
quality. Due to its high contents of healthy omega-3 fatty acids, fish can be
eaten more often. Likewise, low-fat meat and lean dairy products. It is better
to put fat sausage and bacon on bread only from time to time.
Oils and fats
Fat is a flavor carrier and is accordingly popular as a
spread on bread, in sauces or for frying. The body needs fat as an insulating
layer and to process certain vitamins (A, D, E, K). So eating fat is generally
good, but it depends on the type of fat.
Saturated varieties such as butter or lard increase the
cholesterol level and thus the risk of cardiovascular diseases. Eat these fats
cautiously.
Unsaturated vegetable fats such as rapeseed oil or walnut
oil, on the other hand, can be regularly - albeit in moderation - on the plate,
as they are used by the organism to build up body cells.
Food Pyramid: One For All?
The food pyramid is a good way of getting a basic idea of a
healthy, varied diet and the corresponding consumption quantities.
However, if you are not allowed to or do not want to eat
certain foods for health or ethical reasons, you will not take the necessary
information from the recommendations of the classic food pyramid. Athletes with
an increased energy expenditure also need a different diet.
In order to provide these groups with easily understandable
guidance, there are now different versions of the food pyramid.
Food pyramid for children
Children are introduced to healthy eating using a simplified
“dice variant”. In this model, squares with representative images such as a
glass of water, carrot, apple , ear of wheat, butter, french fries are layered
on top of one another.
Depending on how recommendable a food is, its cube is green
(highly recommended), yellow or red (not particularly recommended). Each square
of the food pyramid stands for a daily portion, which is measured with a
handful. This ensures that a child with a small hand takes in correspondingly
smaller portions than an adult.
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