Balanced diet with Food Pyramid
The key to stay healthy is eating a balanced diet. This food pyramid displays different food groups and their servings which can be taken by every age group to maintain a balanced and a healthy diet throughout their lives. Cereals or Grains must constitute the majority of the diet.
Eating more of fruits and vegetables help in maintaining a healthy lifestyle through ideal weight and nourishing us with essential micronutrients. Protein foods like meat, fish, milk and eggs are consumed in moderation as they are also a good source of fats. Those consuming salt, sugar and oil must maintain control to maintain fitness and a balanced diet.
The excess fat can be trimmed before cooking to ensure reduction of fat intake on excess levels. Cooking methods like: stewing, steaming, boiling, simmering, cooking with non-stick pans and scalding are best options and are also termed as low-fat cooking methods. A reduction of deep-frying is recommended to keep fat consumption at bay.
Eating the Right Food
All the food groups have different nutrients and its compositions, therefore it is not possible to get all the nutrients through one food.
So to get the maximum nutrients possible by meeting our Recommended Dietary Allowances (RDA), a mixture or combination of foods from every food the group is necessary.
Within the food groups also a variety is supposed to be consumed due to variations in nutrients and its bioavailability in our body.
Eating the Right Quantity
Overconsumption or poor consumption are not recommended as this can lead to nutrient overload or malnutrition respectively. To maintain optimal health, there are daily requirements to be met through the foods we consume.
Deficiency symptoms develop due to course of time if there is a prolonged starvation of a particular nutrient although the calorie intake and hunger are satisfied.
Any excess consumption can lead us to the other side of the plateau which is overweight or obesity with many related health complications in the present and future life.
Therefore, ensuring the proper quantity of consumption of each food group and each food within a food group is essential to stay healthy.
Constituents of the Food Pyramid
- Cereals or Grains are the most increased intake among the other groups.
- Fruits and Vegetables are also advised to be taken on a higher side.
- Consumption of Meat, Egg, Fish and other alternatives including Milk and its alternatives are to be taken moderately.
- Salt, Sugar, Fats and Oils must be limited and consumed less.
- Ensuring adequate consumption of Water and other Fluids like tea, soups, fruit beverages and many more must be taken care everyday.
Consumption Quantity for Children (aged 2-5 years)
Grains and Cereals: 1.5 – 3 bowls (150g = 1 bowl)
Vegetables: 1.5 servings (100g = 1 serving)
Fruits: 1 serving (100g)
Meat, Egg, Fish and alternatives: 1.5 – 3 servings (30g = 1 serving)
Milk and alternatives: 2 servings (100g = 1 serving)
Salt, Sugar, Fats and Oils: 1-2 servings (5g = 1 serving)
Fluids: 4-5 glasses (250 ml = 1 glass)
Consumption Quantity for Children (aged 6-11 years)
Grains and Cereals: 3 – 4 bowls (150g = 1 bowl)
Vegetables: minimum 2 servings (100g = 1 serving)
Fruits: minimum 2 servings (100g = 1 serving)
Fish, Egg, Meat and alternatives: 3-5 servings (30g = 1 serving)
Milk and alternative: 2 servings (100g = 1 serving)
Salt, Sugar, Fats and Oils: 2-3 servings (5g = 1 serving)
Fluid: 6-8 glasses (250 ml = 1 glass)
Consumption Quantity for Teenagers (aged 12-17 years)
Grains and Cereals: 4-6 bowls (150g = 1 bowl)
Vegetables: minimum 3 servings (100g = 1 serving)
Fruits: minimum 2 servings (100g = 1 serving)
Fish, Meat, Eggs and alternatives: 4-6 servings (30g = 1 serving)
Milk and alternatives: 2 servings (100g = 1 serving)
Salt, Sugar, Fats and Oil: 3-5 servings (5g = 1 serving)
Fluid: 6-8 glasses (250 ml = 1 glass)
Consumption Quantity for Adults (aged 18-55 years)
Grains and Cereals: 3-8 bowls (150g = 1 bowl)
Vegetables: minimum 3 servings (100g = 1 serving)
Fruits: minimum 2 servings (100g = 1 serving)
Fish, Egg, Meat and alternatives: 5-8 servings (30g = 1 serving)
Milk and alternatives: 1-2 servings (100g = 1 serving)
Salt, Sugar, Fats and Oils: 4-5 servings (5g = 1 serving)
Fluid: 6-8 glasses (250 ml = 1 glass)
Consumption Quantity for Elderly (aged 56 and above years)
Grains and Cereals: 3-5 bowls (150g = 1 bowl)
Vegetables: minimum 3 servings (100g = 1 serving)
Fruits: minimum 2 servings (100g = 1 serving)
Fish, Egg, Meat and alternatives: 5-6 servings (30g = 1 serving)
Milk and alternatives: 1-2 servings (100g = 1 serving)
Salt, Sugar, Fats and Oils: 2-3 servings (5g = 1 serving)
Fluid: 6-8 glasses (250 ml = 1 glass)
To know more about the quantity of each food in its raw or cooked form, the following food exchange list will be of great help and can make the consumption healthy in the right proportions.
Food Exchange List
One bowl of cereals or grains are equal to:
Cooked Rice = 1 bowl
Cooked Noodles = 1 ¼ bowl
Bread = 2 slices
One vegetable serving is equal to:
- Cooked Vegetables = ½ bowl
- Raw Vegetables = 1 bowl
1 serving of fruit is equal to:
Medium-sized apple = 1 piece
Kiwi = 2 pieces
Fruit cuts = ½ bowl
One serving of Meat is equal to:
- Cooked Meat = 4-5 pieces
- Egg = 1 whole
- Tofu = 1 piece
One serving of Milk and its alternatives are equal to:
Low-fat Milk = 1 cup (240 ml)
Low-fat Cheese = 2 slices
Low-fat Plain Yogurt = 1 cup (150 ml)
More on Each Food Group
- Fruits and Vegetables:
Eating 5 colours of fruits and vegetables in a day is usually recommended as the antioxidants and micronutrient levels are adequate in them. Consumption can be a whole fruit or fresh fruit juices without added sugar to prevent any monotony in consumption.
- Grains and Starches:
Slices of bread, portions of pasta, rice and other grains. Consumption of whole grain products and multi-grain products are highly recommended as the content of fibre is more and no added sugar or fat is present.
- Fish, Meat, Legumes, Meat and other products:
Beans, lentils and nuts are the vegetarian options for proteins in this group. Non-vegetarians consume meats, egg, fish and other alternative products for proteins. In a comparison between vegetarian and non-vegetarian sources, meat foods were comparatively high sources of protein as well as iron.
Consumption of fish at least twice a week should be from oily fishes like mackerel and salmon. Overconsumption of red and processed meat is not good for health and should therefore be limited in consumption.
- Dairy and alternatives:
This group includes dairy products like milk, cheese, yoghurt and other plant-related alternatives that gives proteins, vitamins and calcium. Skimmed products are more beneficial than whole dairy products as the fat content can be reduced drastically. Fortification of dairy products with essential micronutrients are also recommended.
- Oils and Spread:
Consumption of unsaturated fats are healthier than saturated fats. Inclusion of oils like canola, olive and sunflower are much healthier than butter. Moderate fat intake is highly recommended when compared to other nutrients. This quantity is capable of producing high calories in the diet.
- Fluids:
Water is one of the major sources of fluids. In addition to that, a variety of fluid foods like clear soups, fruit beverages like juices, smoothies, milkshakes and many more can be consumed.
Water-rich fruit like watermelon is also good for increasing fluid content in the body. Consumption of tea and coffee and other energy drinks can also, increase the fluid levels in the body. Low-calorie and non-alcoholic beverages are mostly recommended for a healthy and a balanced diet.
Summary
The Food Pyramid is one of the easiest methods to identify and understand a healthy and balanced diet. They still have difference in the quantity that has to be consumed by each stage in life. The major rule in this balanced diet is the consumption of fluids mostly water or unsweetened drinks.
Consume plenty of fruits and vegetables in a day as they provide a wide range of micronutrients. Animal proteins must be consumed in moderation as it can also, be high sources of fat in the diet. Therefore, a balance of all food groups and within each food group ensures a healthy meal for every individual.
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