What is a Food Pyramid?
Fat, sugar, cereals, meat, milk, fruits, vegetables... These foods mean a lot to you. Because your body needs them. These foods, which should be included in your diet, also have an order in themselves. This order, called the food pyramid, includes 4 food groups. The food pyramid is designed as a tool that gives ideas related to the ideal consumption amounts of food groups and aims to eat healthy. The purpose of displaying foods in the pyramid is to raise awareness about healthy eating. In this direction, the food pyramid allows you to learn the balance and importance of food groups in a simple way.
The Most Grains, The Least Fat
The logic of the food pyramid is quite simple. The food group at the base of the pyramid contains the nutrients that you need to consume in the maximum amount in your daily nutrition plan. The top group, on the other hand, contains the nutrients that you need to consume in the least amount. While the bottom of the pyramid forms a grain group, as you ascend to the upper parts of the pyramid, respectively; vegetables and fruits that are sources of vitamins and minerals, proteins, and fats and sugars that you need to consume the least at the top are found.
The Main Energy Is Given by Cereals
Located at the base of the food pyramid, cereals provide carbohydrates, B-group vitamins and fiber, which are your main source of energy. The foods in this group are foods such as bread, pasta, bulgur, rice, corn. When choosing foods from this group; generally, choose bulgur instead of rice, and whole grain or whole wheat pasta as pasta. In this way, you will make a healthier choice by ensuring fiber intake. The amount of cereals that should be taken daily is 6-11 servings. However, this amount varies depending on the weight, height, genetic characteristics of people and the state of being physically active.
Eat 2 Servings of Fruit a Day, 3 Servings of Vegetables
After the cereal group, the ones we should consume the most are fruits and vegetables. Fruits and vegetables provide vitamins, minerals and many antioxidant active substances that are defenders of metabolism. At the same time, by providing fiber such as whole grains, it both helps blood sugar balance and has a protective effect on intestinal health. The recommended daily amount of vegetables and fruits is at least 5 servings. This should be 2 servings of fruit, 3 servings of vegetables.
For Protein You Need…
On the 3rd floor of the pyramid, there are meat, eggs, dried legumes, milk and dairy products. The main way to provide the necessary protein is through this group. While protein is provided with milk and dairy products; essential minerals necessary for bones and teeth, such as calcium, phosphorus, are also taken. Meat, chicken and eggs provide vitamins B12 and iron from minerals. Omega 3, one of the sine qua non of the meat group, is found in fish. Consuming fish 2-3 days a week, red meat 2 days a week, and white meat such as chicken or turkey on other days in your general nutrition plan provides protein intake and balance. Eggs, on the other hand, should definitely be included in the morning breakfasts as the highest quality protein.
Do We Have to have Sugar?
Of all the foods in the food pyramid, the ones that should be consumed in the least amount are fats and sugars. Although sugars are not necessarily foods that you should consume, fats should definitely be in your general nutrition plan. So what is meant by the fats you consume? Fats that are put into meals, fats that are in the structure of dairy products, own fat of meat / chicken and fish, nuts such as walnuts and almonds can be counted. In order to make the fat pattern of better quality and not to consume excessive amounts, steps such as preferring skimmed milk and products, consuming fish 2-3 days a week for omega 3, not overdoing the consumption of nuts, grilling or baking foods without frying can be taken.