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food Pyramid

by Rayan

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food Pyramid

by Rayan

Joined Feb 2017
Published Books 7

A food pyramid is a chart that can be used to see how many servings of each food should be eaten each day. It is for having good health.

نتيجة بحث الصور عن الهرم الغذائي بالانجليزي

Grains give carbohydrates and some vitamins and minerals. Vegetables and fruits give a lot of vitamins, some minerals, and few fats, but fruits often have more calories and sugar. Dairy products (like milk, cheese, yogurt, etc.) have protein, some fat, and a lot of calcium, an element that helps build strong bones. Meat have protein, some fat, and B vitamins. Fats, oils, and sweets give calories, fats, and sugars but not a lot of nutrition.

نتيجة بحث الصور عن الهرم الغذائي بالانجليزي

The English Food Pyramid is pretty hilarious to me—but then I’m not an English nutritionist. The very tip of the pyramid is labeled “Fats, Oils and Sweets”, contains lard, suet, bacon, shortbread, heavy cream and castor sugar, and has the notation “eat sparingly”.

نتيجة بحث الصور عن الهرم الغذائي بالانجليزي

صورة ذات صلة

The Food Pyramid

The Food Pyramid is designed to make healthy eating easier. Healthy eating is about getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to maintain good health.

Foods that contain the same type of nutrients are grouped together on each of the shelves of the Food Pyramid. This gives you a choice of different foods from which to choose a healthy diet. Following the Food Pyramid as a guide will help you get the right balance of nutritious foods within your calorie range. Studies show that we take in too many calories from foods and drinks high in fat, sugar and salt, on the top shelf of the Food Pyramid. They provide very little of the essential vitamins and minerals your body needs. Limiting these is essential for healthy eating.

So in a nutshell, healthy eating involves:

Plenty of fruit and vegetables
Plenty of bread, rice, potatoes, pasta and cereals – going for the wholegrain varieties whenever you can
Some milk, cheese and yoghurt

Some milk, cheese and yoghurt
Some meat, poultry, eggs, beans and nuts
A very small amount of fats and oils
And a very small amount or no food and drinks high in fat, sugar and salt

Supplements

If you eat a varied and balanced diet, then there is normally no need to take any food supplements – you’ll get everything you need from your food. The one exception to this is folic acid. All women of child-bearing age who could become pregnant should take a supplement of 400µg (micrograms) folic acid each day. If a woman does become pregnant, she should continue to take the supplement during the first twelve weeks of pregnancy.

Downloads

The Food Pyramid – poster – simple (PDF, 1.5MB)
The Food Pyramid – poster – tips (PDF, 1.5MB)
The Food Pyramid – poster – professional (PDF, 1.5MB)
The Food Pyramid – leaflet (PDF, 6MB)

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The Food Pyramid

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نتيجة بحث الصور عن ‪The Food Pyramid‬‏

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A food pyramid or diet pyramid is a pyramid-shaped diagram representing the optimal number of servings to be eaten each day from each of the basic food groups.^[1]

The first food pyramid was published in Sweden in 1974.^[2]^[3]^[4] The food pyramid introduced by the United States Department of Agriculture in the year 1992 was called the “Food Guide Pyramid”. It was updated in 2005 and then replaced by MyPlate in 2011.^[5]^[6]

Amid high food prices in 1972, Sweden‘s National Board of Health and Welfare developed the idea of “basic foods” that were both cheap and nutritious, and “supplemental foods” that added nutrition missing from the basic foods. Anna-Britt Agnsäter, chief of the “test kitchen” for Kooperativa Förbundet (a cooperative Swedish retail chain), held a lecture the next year on how to illustrate these food groups. Attendee Fjalar Clemes suggested a triangle displaying basic foods at the base. Agnsäter developed the idea into the first food pyramid, which was introduced to the public in 1974 in KF’s Vi magazine.^[2]^[3]^[4] The pyramid was divided into basic foods at the base, including milk, cheese, margarine, bread, cereals and potato; a large section of supplemental vegetables and fruit; and an apex of supplemental meat, fish and egg. The pyramid competed with the National Board’s “dietary circle,” which KF saw as problematic for resembling a cake divided into seven slices, and for not indicating how much of each food should be eaten. While the Board distanced itself from the pyramid, KF continued to promote it, and food pyramids were developed in other Scandinavian countries, as well as West Germany, Japan and Sri Lanka. The United States later developed its first food pyramid in 1992.

Food pyramid published by the WHO and FAO[edit]

The World Health Organization, in conjunction with the Food and Agriculture Organization, published guidelines that can effectively be represented in a food pyramid relating to objectives to prevent obesity, chronic diseases and dental caries based on meta-analysis ^[7]^[8] though they represent it as a table rather than a “pyramid”. The structure is similar in some respects to the USDA food pyramid, but there are clear distinctions between types of fats, and a more dramatic distinction where carbohydrates are split on the basis of free sugars versus sugars in their natural form. Some food substances are singled out due to the impact on the target issues the “pyramid” is meant to address, while in a later revision, some recommendations are omitted since they follow automatically from other recommendations while other sub-categories are added. The reports quoted here explain that where there is no stated lower limit in the table below, there is no requirement for that nutrient in the diet.

A “simplified” representation of the “Food Pyramid” from the 2002 Joint WHO/FAO Expert Consultation recommendations

Dietary factor	1989 WHO Study Group recommendations	2002 Joint WHO/FAO Expert Consultation recommendations
Total fat	15–30%	15–30%
Saturated fatty acids (SFAs)	0–10%	<10%
Polyunsaturated fatty acids (PUFAs)	3–7%	6–10%
n-6 PUFAs		5–8%
n-3 PUFAs		1–2%
Trans fatty acids		<1%
Monounsaturated fatty acids (MUFAs)		By difference
Total carbohydrate	55–75%	55–75%
Free sugars	0–10%	<10%
Complex carbohydrate	50–70%	No recommendation
Protein	10–15%	10–15%
Cholesterol	0–300 mg/day	< 300 mg/day
Sodium chloride (Sodium)	< 6 g/day	< 5 g/day (< 2 g/day)
Fruits and vegetables	≥ 400 g/day	≥ 400 g/day
Pulses, nuts and seeds	≥ 30 g/day (as part of the 400 g of fruit and vegetables)
Total dietary fiber	27–40 g/day	From foods
NSP	16–24 g/day	From foods

All percentages are percentages of calories, not of weight or volume. To understand why, consider the determination of an amount of “10% free sugar” to include in a day’s worth of calories. For the same amount of calories, free sugars take up less volume and weight, being refined and extracted from the competing carbohydrates in their natural form. In a similar manner all the items are in competition for various categories of calories.

The representation as a pyramid is not precise, and involves variations due to the alternative percentages of different elements, but the main sections can be represented.

History

Main article: History of USDA nutrition guides

The USDA’s original food pyramid from 1992, (OUTDATED)^[9]

The USDA’s updated food pyramid from 2005, MyPyramid.

The USDA food pyramid was created in 1992 and divided into six horizontal sections containing depictions of foods from each section’s food group. It was updated in 2005 with colorful vertical wedges replacing the horizontal sections and renamed MyPyramid. MyPyramid was often displayed with the food images absent, creating a more abstract design. In an effort to restructure food nutrition guidelines, the USDA rolled out its new MyPlate program in June 2011. My Plate is divided into four slightly different sized quadrants, with fruits and vegetables taking up half the space, and grains and protein making up the other half. The vegetables and grains portions are the largest of the four.

Vegetables

A vegetable is a part of a plant consumed by humans that is generally savory but is not sweet. A vegetable is not considered a grain, fruit, nut, spice, or herb. For example, the stem, root, flower, etc., may be eaten as vegetables. Vegetables contain many vitamins and minerals; however, different vegetables contain different spreads, so it is important to eat a wide variety of types. For example, green vegetables typically contain vitamin A, dark orange and dark green vegetables contain vitamin C, and vegetables like broccoli and related plants contain iron and calcium. Vegetables are very low in fats and calories, but ingredients added in preparation can often add these.

Grains

These foods provide complex carbohydrates, which are an important source of energy, especially for a low-fat meal plan. Examples include corn, wheat, and rice.

نتيجة بحث الصور عن ‪The Food Pyramid‬‏

Fruits
In terms of food (rather than botany), fruits are the sweet-tasting seed-bearing parts of plants, or occasionally sweet parts of plants which do not bear seeds. These include apples, oranges, grapes, bananas, etc. Fruits are low in calories and fat and are a source of natural sugars, fiber and vitamins. Processing fruit when canning or making into juices may add sugars and remove nutrients. The fruit food group is sometimes combined with the vegetable food group. Note that a massive number of different plant species produce seed pods which are considered fruits in botany, and there are a number of botanical fruits which are conventionally not considered fruits in cuisine because they lack the characteristic sweet taste, e.g., tomatoes or avocados.

Oils and sweets

A food pyramid’s tip is the smallest part, so the fats and sweets in the top of the Food Pyramid should comprise the smallest percentage of the diet. The foods at the top of the food pyramid should be eaten sparingly because they provide calories, but not much in the way of nutrition. These foods include salad dressings, oils, cream, butter, margarine, sugars, soft drinks, candies, and sweet desserts.

Dairy

Dairy products are produced from the milk of mammals, usually but not exclusively cattle. They include milk, yogurt and cheese. Milk and its derivative products are a rich source of dietary calcium and also provide protein, phosphorus, vitamin A, and vitamin D. However, many dairy products are high in saturated fat and cholesterol compared to vegetables, fruits and whole grains, which is why skimmed products are available as an alternative. Historically, adults were recommended to consume three cups of dairy products per day.^[10] More recently, evidence is mounting that dairy products have greater levels of negative effects on health than previously thought and confer fewer benefits. For example, recent research has shown that dairy products are not related to stronger bones or less fractures.^[11]^[12]

Meat and beans

Meat is the tissue – usually muscle – of an animal consumed by humans. Since most parts of many animals are edible, there is a vast variety of meats. Meat is a major source of protein, as well as iron, zinc, and vitamin B12. Meats, poultry, and fish include beef, chicken, pork, salmon, tuna, shrimp, and eggs.

The meat group is one of the major compacted food groups in the food guide pyramid. Many of the same nutrients found in meat can also be found in foods like eggs, dry beans, and nuts, such foods are typically placed in the same category as meats, as meat alternatives. These include tofu, products that resemble meat or fish but are made with soy, eggs, and cheeses. For those who do not consume meat or animal products (see Vegetarianism, veganism and Taboo food and drink), meat analogs, tofu, beans, lentils, chick peas, nuts and other high-protein vegetables are also included in this group. The food guide pyramid suggests that adults eat 2–3 servings per day. One serving of meat is 4 oz (110 g), about the size of a deck of cards.

Healthy Eating Pyramid

The Healthy Eating Pyramid is a simple visual guide to the types and proportion of foods that we should eat every day for good health.

It contains the five core food groups, plus healthy fats, according to how much they contribute to a balanced diet based on the Australian Dietary Guidelines (2013).

The layers of the Pyramid are based on the recommended food intake for 19–50 year olds according to the Australian Dietary Guidelines (2013). However the proportions and placement of each food group are generally applicable to all age groups from 1–70 years.

The layers of the Healthy Eating Pyramid

Click image to open larger size.

The foundation layers include the three plant-based food groups:

vegetables and legumes
fruits
grains

These layers make up the largest portion of the Pyramid because plant foods should make up the largest portion of our diet – around 70% of what we eat!

Plant foods contain a wide variety of nutrients like vitamins, minerals and antioxidants. They are also the main source of carbohydrates and fibre in our diet.

Older children, teens and adults should aim to have at least 2 serves of fruit and 5 serves of vegetables or legumes each day.
From the grains food group, choose mostly whole grains (such as brown rice, oats and quinoa), and wholemeal/wholegrain/high cereal fibre varieties of bread, pasta, crisp breads and cereal foods (over highly processed, refined varieties).

The middle layer includes the milk, yoghurt, cheese & alternatives and the lean meat, poultry, fish, eggs, nuts, seeds, legumes food groups.

Foods in the milk, yoghurt, cheese & alternatives group primarily provide us with calcium and protein, plus other vitamins and minerals. This food group also refers to non-dairy options such as soy, rice or cereal milks which have at least 100mg per 100ml of added calcium. Choose reduced fat options of these foods to limit excess kilojoules from saturated fat.

Foods in the lean meat, poultry, fish, eggs, nuts, seeds, legumes section are our main sources of protein. But each food also provides a unique mix of nutrients, including iodine, iron, zinc, B12 vitamins and healthy fats. We should aim to have a variety of meat and non-meat options from this food group.

The top layer refers to healthy fats because we need small amounts every day to support heart health and brain function. We should choose foods that contain healthy fats instead of foods that contain saturated fats and trans fats.

Choose unrefined polyunsaturated and monounsaturated fats from plant sources, such as extra virgin olive oil, nut and seed oils. Limit the amount of saturated fat you consume and avoid trans fats.

We also get healthy fats from foods in the other food groups, such as avocados, nuts, seeds and fish, so we only need a little bit extra from oils and spreads each day.

Additional messages

Enjoy herbs and spices

Herbs and spices provide a wonderful range of flavours and aromas to our food. Many herbs and spices have health-promoting properties, but since we tend to eat them in smaller amounts their primary purpose is to flavour and colour our meals.

Cooking with fresh, dried or ground herbs and spices is an easy way to create foods that suit your tastes, and increase your enjoyment of home-made meals without needing to use salt when cooking or eating.

Choose water

Water is the best drink to stay hydrated and it supports many other essential functions in the body. Choose water as your main drink, and avoid sugary options such as soft drinks, sports drinks and energy drinks.
Limit salt and added sugar

The Healthy Eating Pyramid reminds us to limit our intake of salt and added sugar. This means avoiding adding salt or sugar to food when we’re cooking or eating, and avoiding packaged foods and drinks that have salt or added sugar in the ingredients.

The average Australian already consumes too much salt and added sugar and this is linked to increased risk of diseases, such as heart disease, type 2 diabetes and some cancers.

Cooking your own meals at home, and choosing whole foods or minimally-processed foods will also help to limit how much salt and added sugar we consume.

Salt (sodium)
Sodium is found in salt and is naturally occurring in some foods. While we do need small amounts of sodium for good health, too much salt is linked to increased risk of high blood pressure, which can increase your risk of cardiovascular (heart) and kidney disease.

Avoid adding salt to food when cooking and eating, and read labels to choose foods that have less than 120mg of sodium per 100g.

Added sugar
Consuming a lot of added sugars, especially from foods like lollies, chocolate, cakes, biscuits, desserts and soft drink, can add extra kilojoules to your diet. This can lead to weight gain and increase your risk of developing type 2 diabetes, cardiovascular disease and some cancers. Too much sugar can also cause dental cavities.

Most fruits, vegetables, legumes and unsweetened dairy foods contain small amounts of naturally-occurring sugars which are not harmful. Choose fresh or minimally-processed varieties of these foods, and check the ingredients on all packaged foods and drinks to see if sugar has been added.

Read the Better Health Channel’s Food Labels fact sheet for a list of ingredients that contain sugar.

نتيجة بحث الصور عن ‪the food pyramid for kids‬‏

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by Rayan

food Pyramid

by Rayan

The Food Pyramid

Plenty of fruit and vegetables

Plenty of bread, rice, potatoes, pasta and cereals – going for the wholegrain varieties whenever you can

Some milk, cheese and yoghurt

Some milk, cheese and yoghurt

Some meat, poultry, eggs, beans and nuts

A very small amount of fats and oils

And a very small amount or no food and drinks high in fat, sugar and salt

Supplements

Downloads

The Food Pyramid – poster – simple (PDF, 1.5MB)

The Food Pyramid – poster – tips (PDF, 1.5MB)

The Food Pyramid – poster – professional (PDF, 1.5MB)

The Food Pyramid – leaflet (PDF, 6MB)

Food pyramid published by the WHO and FAO[edit]

History

Vegetables

Grains

Oils and sweets

Dairy

Meat and beans

Healthy Eating Pyramid

The layers of the Healthy Eating Pyramid

The foundation layers include the three plant-based food groups:

vegetables and legumes

fruits

grains

Additional messages