Knowing Your Food Pyramid

We all know our food pyramid, but do we know why it is in such way? What are its contents? The pyramid is actually called as Healthy Living Pyramid (HLP). HLP was developed to provide a simple guide to planning the types of foods we should eat and what proportions of different foods should be consumed. The pyramid represents food from the core food groups only. That is, it shows meat, fish, chicken, eggs, nuts, bread, cereals, vegetables, legumes, fruit and milk. We all know though that during meals we do not eat core food groups alone, we combine several of them together to create a meal.

The Healthy Living Pyramid encourages eating food in variety and a diet of minimum fat, adequate fibre, limited salt and sufficient water, where it is balanced with physical activity. The ‘Move More' base of the Pyramid shows moving legs to tell us that physical activity is an essential part of the energy balance equation that should be combined with healthy eating.

From the HLP we can see a few layers which has eat most (veggies, fruits and beans), eat moderately (protein sources such meat and fish) and eat least or small (oil and fat).

How about we get to know first this layers of food in depth. Shall we…

Meat and Fish

Eating too much animal fat is a main cause of ill-health. We actually need a little amount of them but most of us consume too much the body could take. You may have heard of saturated fats. These are found mainly in the meat of cows, pigs and sheep and in products. Eating too much Saturated Fat can lead to Coronary Heart Disease and being overweight.

Unsaturated fats, however, are found in oily fish, chicken, eggs, turkey, duck, beans and lentils and foods made from these. Unsaturated fat may be better for you, but again eating anything out of proportion can increase your weight. It is better to buy a small amount of lean meat rather than fatty meat or solid fat.  It is even better to eat more fish of all kinds.

If you use any fat or oil in cooking, please use less. Steaming, boiling and grilling helps to cut down your total intake of fat. Reduce the amount of fat in all your recipes. Eat bread without spreading butter on it. Try to cut down on sugar as it causes dental decay and increases your weight and it doesn't give you any nutrients. Key point, where fat is involved, less is best.

Milk and Dairy Produce

Milk, cheese and yoghurt are good sources of protein, vitamins and minerals, but they are also high in animal fat. It is important to eat some milk and dairy produce. If semi-skimmed or skimmed milk is available this is better for adults as it contains less fat.

And, of course, the best milk for babies and young toddlers is breast milk which contains everything they need for their healthy start in life and can be continued for up to two years.

Potatoes, Bread, Rice and Cereals

These starchy foods are not fattening unless you cook or serve them with fat. In fact these foods give you energy for all the activities of your daily life.

In addition they are a good source of protein, vitamins and minerals as well as starch. They should definitely form the main part of most meals. If possible eat whole grain varieties of cereals because they are high in fibre. Fibre can help to prevent constipation and other bowel disorders.

Remember potatoes are an excellent source of vitamin C (especially if you do not peel them) and therefore can help to prevent anaemia if eaten along with iron containing foods. So eat more potatoes, bread, cereal and rice.

Vegetables and Fruit

Vegetables are the main source of minerals and vitamins in our diet. Many of us do not eat enough of them. Some vegetables traditionally grown and can be available all the year round.

Try to eat what is in season and add beans and lentils which are excellent sources of minerals. Eat more iron-containing food such as green vegetables. Locally produced vegetables are usually the cheapest and the most full of flavour and nutrients because they are fresh. Even better is growing your own vegetables and using them directly from the garden.

Fruit is also a good source of minerals and vitamins.. Eat at least five portions of fruit and vegetables every day.