Guarantee of good physical shape, health and longevity – the good balanced nutrition. The food pyramid – approach which allows everyone to make more than 35 years the useful and various menu is developed for the help in rational selection of dishes.
Concept and history
The method was created by nutritionists of the Harvard school of public catering (USA), presented in 1992. Products are divided into groups: from irreplaceable which have to become a basic diet, to undesirable which quantity has to be minimum. Proportions are defined by their situation in a pyramid of food or a food pyramid.
In the basis of the model divided into horizontal sectors there is a physical activity, water consumption in sufficient volume, weight control. Further on hierarchy there are types of products, the closer to the basis, the more their tier in a food pyramid more in a diet of the healthy person.
We advise to get acquainted with a food allowance of Vladimir Klitschko and Arnold Schwarzenegger.
Relying on these principles it is possible to make the balanced menu for every day, proceeding from requirements of an organism. In 35 years the method was modernized and finished on the basis of constantly conducted researches. The MyPyramid program having in the USA the status state since 2005 divides products not across, and into vertical segments. Basic principles of this program:
- Physical activity – maintenance of health requires at least 60 minutes of physical activity a day.
- Moderation – it is important to pay attention to quantity eaten, overeating even of healthy food is undesirable.
- Identity – the person can independently choose dishes which are pleasant to him.
- A variety – the healthy person can eat practically everything, regulating quantity.
- Proportionality – width of layers or segments of a pyramid reflects optimum proportions of vegetables, garnishes, meat.
The segment is wider, the more often than products of this group can be on your table.
Whether you know? The most ancient book which reached us on dietology – Hippocrates's work About a diet at sharp diseases, written in the 5th century BC.
What does consist of?
It is possible to make a daily diet of the person of products of each tier. The approximate quantity of portions is specified in a pyramid.
The portion is equal:
- Fruit – 1 fruit of the average size or 1 glass of fresh juice.
- Grain – porridges, pasta from firm grades of wheat of 100 g, bread – 1 piece, muesli or flakes – 50 g.
- Meat – boiled low-fat meat, a bird, fish – 70-90 g.
- Eggs – 1 whole or 2 proteins.
- Milk and fermented milk products – 100 g of milk, 50 g of cheese.
- Vegetable oil – 1 teaspoon.
- Nuts – 1 tablespoon.
Positions from one tier are interchanged.
Whether you know? Most of all bread in Europe is eaten by the French – 67 kg a year per capita.
Animal fats and oils
Abuse of animal fats leads to obesity and increase in level of cholesterol. At the same time cod-liver oil is vitamin-rich A, E, D and valuable amino acids of a class an omega. It is necessary to remember that meat, fish a certain percent of fat already contains, at the same time in semi-finished products, canned food and sausages it is always higher.
Milk and meat
Products of this group – a source of protein, iron, calcium, selenium and other minerals and valuable amino acids. Meat, milk, cheese and eggs and fish – at choice it is possible to eat from 3 to 7 portions a day. The third step is allocated for them.
Vegetables and fruit
At least 3 portions of fruit and 4 portions of vegetables have to enter the daily menu. These products – the main link of a power-supply circuit, a pyramid basis. Source of cellulose, carbohydrates, vitamins and minerals. Their maximum quantity is not limited.
Important! Consider a difference in the caloric content of crude and boiled vegetables, fruit of different types.
Grain and vegetable fats
Porridges from the grain which underwent the minimum processing, bread with addition of bran from coarse flour, vermicelli, pasta, paste, spaghetti from firm grades of wheat enter into group of grain. Occupy the second step of a pyramid. The recommended quantity of portions – from 4 to 8. A source of the carbohydrates giving to an organism energy, group B vitamins.
Vegetable fats – from 3-5 portions equal to a teaspoon. Are at a penultimate step. Supply an organism with vitamins, polyunsaturated fatty acids. The most useful vegetable oil – a cold extraction.
Physical activity and water
The minimum daily volume of water for people is more senior than 18 years – 40 g on 1 kg of weight. If you seek to lose weight – 30 g. During a heat, at hard physical activity or intensive trainings the need for liquid increases. It is ideal to satisfy thirst of the room temperature which is not aerated by purified water. Juicy vegetables and fruit partially replace water. It is worth refusing the aerated sweet drinks – they are kaloriyna, provoke appetite and do not satisfy thirst.
Pluses and minuses of a pyramid of food
Pluses:
- It is possible to present visually necessary quantity of food and to consciously choose useful dishes.
- The gradation of products on degree of usefulness motivates people to choose more useful and healthy.
Minuses:
- Are mixed the concept portion of fruit and glass of juice, in fruit juice even if it is juice, there is no pulp – a source of cellulose and minerals. The maximum quantity of portions of fruit and vegetables is not limited though they are enough kaloriyna.
- Muesli and flakes contain fat and sugar that has to be considered.
How to put into practice?
Products from the lower tier of a pyramid can be eaten at each meal. In addition it is possible to choose products from higher tiers. You watch quantity of portions. The minimum quantity of portions is specified for people is more senior 40, not occupied with physical activity. Maximum – for people who lead active lifestyle and are busy with a hard work. In this model nutrients are presented to proportions: carbohydrates – 60-70%, fats – 20-25%, proteins of 15-20%.
It is important! If your purpose – weight loss, then it is worth reducing the content of carbohydrates and fats, to choose less high-calorie dishes, and to exclude products from the topmost tier.
Other types of pyramids
Being guided by rules of a pyramid of products of healthy nutrition, its versions, on the basis of features of national cuisines in various places in the world, availability of various products, beliefs of certain groups of people were developed.
Mediterranean – at this model are in a basis: grain, vegetables, fruit, olive oil, seafood. Consumption of meat is offered to reduce to several times a month. Asian. Base of a diet – rice, vegetables, soy products. In Asia many intolerance of lactose, here practically have no milk and dairy products.
For vegetarians and vegans – proteins and fats of animal origin are replaced with vegetable. For compensation of deficiency of iron and calcium products and vitamin complexes are recommended.
Using the principle of a pyramid it is possible to make easily the full balanced menu, taking into account energy needs of the person and his culinary preferences.