Meaning of Food Pyramid
What is the Food Pyramid:
The food pyramid, food pyramid, or also called the nutritional pyramid, is a graphic reference of the amount of the different food groups that we must consume daily to stay healthy.
In nutrition, the food pyramid is a reference to the proportion that our body needs to maintain a healthy and balanced diet. The daily intake of 55% carbohydrates, 30% fat and 15% protein, vitamins, minerals and fibers is recommended.
See also Nutrition.
The food pyramid is only a graphic reference, since the ideal consumption amounts will depend on the age, weight, height, build and physical activity exercised by each individual.
The food pyramid and its parts
The food pyramid contains the proportions indicated for the 5 or 6 food groups that are divided into the following:
- Grain-based foods: they are the base of the pyramid and provide the carbohydrates necessary for daily energy for the proper functioning of the body. This group includes rice, dough, bread, corn, and tortillas. It is recommended to eat between 6 to 11 servings daily.
- Fruits and vegetables: they are at the second level of the pyramid and provide the body with the necessary fiber, vitamins and minerals. It is recommended to consume 2 to 3 servings of fruits and 3 to 5 servings of vegetables per day.
- Dairy products and derivatives: they are a source of vitamins, phosphorus and calcium necessary for the regeneration and strengthening of bones and muscles. It is recommended to consume between 2 to 3 servings daily.
- Meat, fish, eggs and legumes: they contain essential amino acids to create our own proteins and strengthen our immune system. It is recommended to eat 2 servings daily.
- Fats, oils and sugars: form the last level of the pyramid and it is recommended to eat 1 serving daily.
Vegan food pyramid
The vegan food pyramid is characterized by not having food groups derived from animals, therefore both the source of vitamins, phosphorus and calcium obtained from the dairy group, as well as the proteins and amino acids from the meat group must be substituted. , fish and eggs. Some of the differences in the vegan food pyramid in relation to food groups are:
In the third level are foods rich in calcium that would replace the group of dairy products and derivatives. It is recommended to consume between 5 and 8 servings, since it is complemented by the group of vegetables and fruits of the second level. Among the foods that provide calcium we have, for example:
- dark green leafy vegetables like spinach and broccoli,
- soy milk,
- dried figs, etc.
In the fourth level, the meats are replaced by derivatives of legumes or legumes that provide the necessary amount of proteins and minerals for a healthy diet. It is recommended the intake of 2 to 3 daily servings of foods such as, for example, chickpeas, peas, beans, tofu, peanuts, soy nuts and seeds.
Finally, you must have a regular consumption of essential oils. In a vegan diet it is important to take care of the intake of vitamin B12 and Omega-3 fatty acids. Vitamin B12 is found in yeast and vegetable concentrate. Omega-3, on the other hand, can be obtained through flax, canola and walnut oils.