Healthy Eating Pyramid – what is it? Who is it for?

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The Healthy Eating Pyramid is a food recommendation developed in the United States. The Polish version from 2016 was prepared by nutritionists at the Food and Nutrition Institute in Warsaw (IŻŻ). It is optimally adapted to local conditions. Recommendations are always updated based on the latest research. We check what is included in the Healthy Eating Pyramid. What guidelines apply to children and the elderly?

Healthy Eating Pyramid – what is it?

As already mentioned, the Healthy Eating Pyramid was drawn up in the United States. It is a graphic description of habits that should apply to nutrition in different people. In addition to eating in the pyramid, the emphasis is also on physical activity. At its individual levels, there are rules of healthy eating, which are to facilitate the preparation of tasty and, above all, fully valuable meals for each age group (children, adolescents, physically active people and the elderly).

In the Pyramid of Healthy Nutrition and Physical Activity, the most important thing is to understand the principle that the higher the product is, the less often it should appear on the menu.

Healthy Nutrition Pyramid – who is it for?

The Healthy Nutrition and Physical Activity Pyramid is primarily aimed at healthy people who want to enrich their daily menu. In the case of diseases such as diabetes, hypertension or ischemic heart disease, it is very important to consult the attending physician and / or nutritionist who will check whether we can introduce selected products into our daily diet or eliminate some of them.

Healthy Eating Pyramid Levels

The levels of the Healthy Eating Pyramid are as follows (starting with the lowest bar):

1.physical activity (walking, Nordic walking, swimming, cycling, climbing stairs);

2. vegetables and fruits;

3. cereal products (bread, pasta, rice, groats);

4. dairy products (milk, yogurt, kefir, cheese);

5. meat products, legumes, eggs;

6. vegetable fats.

There is also a separate column for drinks in the Healthy Eating Pyramid. In this case, the most important thing is water, tea and coffee also appear.

1. Find out more: Do you drink too little water? You’re at risk of obesity!

Description of the Healthy Nutrition Pyramid

The basis of the Healthy Nutrition Pyramid in the daily diet are vegetables and fruits. The recommended daily amount of vegetables and fruits is 5 servings. Vegetables and fruits form the basis of a healthy diet, primarily because they contain vitamins and minerals, antioxidants and fiber. Behind them are flour preparations – it is recommended to eat whole grain products and avoid processed and refined products, such as white bread or white pasta.

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The third level of the Healthy Nutrition Pyramid is occupied by milk and milk products, the recommended amount of which is 2–3 servings. In addition, you should include 1 to 2 servings of meat, fish, pulses and nuts in your diet. The top of the Healthy Eating Pyramid is occupied by fats (plant-based ones are recommended) and sweets that should be eaten as little as possible.

Healthy Nutrition Pyramid – general recommendations

The optimal recommendations according to the Healthy Eating Pyramid are 3 to 5 meals a day. Grain-based products are recommended for every meal, as are vegetables with fruit, and meat for up to two. According to the Healthy Nutrition Pyramid, it is best to eat 5 smaller meals regularly, because then we allow the metabolic processes in the body to work optimally. Then, less energy is also spent on digestive processes, which translates into the current consumption of nutrients in the units needed by the body.

When the meal is too large, the excess is stored in the body as fat due to the inability to quickly assimilate the food. It also weakens the immune system. As for water, only about 1,5 liters should be provided in liquid form, the rest in the food. All products should be as least processed and high-value as possible.

According to the Pyramid of Healthy Nutrition, avoid products that contain too much salt, sugar and preservatives. It is recommended to avoid the excessive use of fats in addition to vegetable oils.

1. See also: Blood sugar levels – norms, table

High-value products according to the Pyramid of Healthy Nutrition

The Healthy Nutrition Pyramid assumes the daily consumption of high-value cereal products. These include wholemeal groats and wholemeal bread. According to the Healthy Nutrition Pyramid, high food value is also seen in fresh fruit and vegetables, lean dairy products, meat and fish, as well as legume seeds.

The most important thing in planning your daily diet is variety. Each meal should contain products from at least three food groups included in the Healthy Eating Pyramid. The main thing is to make every meal as easy to digest as possible and eaten immediately after preparation.

In winter, it is best to eat frozen and pickled products, avoiding early vegetables. All nutrition recommendations according to the Healthy Nutrition Pyramid apply to healthy people. Chronically ill people should always consult their planned diet with their primary care physician.

General rules for the Healthy Eating Pyramid

The general principles of the Healthy Eating Pyramid include:

1. eating regular meals;
2. eating as many vegetables and fruits as possible every day;
3. inclusion in the diet of whole grains;
4. daily consumption of dairy products;
5. avoidance of animal fats;
6. avoiding salt and sugar;
7. complete exclusion of alcohol;
8. drinking water (1,5 liters per day).

Movement in the Healthy Eating Pyramid

In the Healthy Nutrition Pyramid from 2009, there was no concept of a movement that appeared only in the 2016 update. It was then that the official name was changed to the Pyramid of Healthy Nutrition and Physical Activity. The graphical diagram shows walking, swimming, cycling, climbing stairs and running.

1. Also check: Physical activity can protect against burnout

However, this is only a general outline that should be adapted to each person individually. The idea is to be physically active during the day for at least 30-45 minutes.

Pyramid of Healthy Nutrition and Physical Activity for children and adolescents

In the Pyramid of Healthy Nutrition and Physical Activity for children and adolescents, similar rules apply, which can be found in the graphic for adults. At the lowest level there is sport (walking the dog, skateboarding, cycling, football, dancing, swimming, climbing stairs). The next level is occupied by fruits and vegetables, which should be included in the daily menu of a healthy developing child due to the richness of vitamins and minerals.

On the next stage there are whole grain products (flour, thick groats, graham, dark bread). It is also very important to drink a glass of milk a day, which can be replaced by yogurt, kefir or some cheese. Lean meat, fish, eggs and vegetable fats that replace animal fats are the top of the Pyramid of Healthy Nutrition and Physical Activity for children and adolescents.

In turn, in the side column there are, among others sleep, checking your weight, time spent in front of the computer (maximum two hours a day), brushing your teeth thoroughly, drinking water. The diet should exclude sweets replaced by fruit and nuts, which have an impact on memory and concentration. It is also worth avoiding salt, which is most found in fast food. A better solution will be to reach for herbal spices that we sprinkle on the dishes to get a more distinct taste.

Pyramid of Healthy Nutrition and Physical Activity for the elderly

The Healthy Nutrition and Physical Activity Pyramid for seniors assumes regular eating of balanced meals and a method of activity adjusted to physical abilities. As with other regimens, the most important thing is movement (30-45 minutes a day). For seniors, it can be walks with grandchildren, Nordic walking, cycling or walks with friends. Fruits and vegetables are the next level. Then there are whole grains, lean meats, eggs, fish, and vegetable fats.

In the case of seniors, social gatherings are also very important, as they are partly one of the ways of preventing the common depression in the elderly. Each introduced nutritional modification should be consulted with the attending physician. This is especially true for people who are taking medication because of chronic diseases (e.g. diabetes).

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