Why do we need a food pyramid?
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The previous healthy eating pyramid was already 7 years old and has long raised doubts, especially when compared with world proposals. Updating it is extremely important, because it is in a graphic way that you can easily present the basic principles of healthy eating, and thus prevent many diseases, such as obesity, atherosclerosis or diabetes. It should be mentioned that the pyramid is designed for healthy people, and in the case of diseases and ailments, it should be modified by a doctor or dietitian.
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The healthy eating pyramid is a graphically presented recommended nutrition principle. The levels of the pyramid determine the frequency of consumption of particular groups of products. At the base, we find products that are recommended to be eaten the most often. On the other hand, the higher the degree of the pyramid, the smaller the number of recommended servings.
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First of all, our new nutrition pyramid has not changed much compared to the previous one, but rather it has adapted to global trends. If someone expected a revolution, he would not find it, although the websites are full of lofty titles about the “innovative”, “revolutionary” pyramid, recommended by the Food and Nutrition Institute. As emphasized by Hanna Stolińska-Fiedorowicz from IŻŻ, the changes in the rules are not drastic – we should eat more vegetables, fruits, introduce nuts and herbs to the diet and exercise regularly, we also have the green light to drink coffee and tea, that’s it. There is no revolution here. Is it wrong? I don’t think so. The pyramid is going in the right direction and fortunately it is only corrected, not turned upside down, as indicated by the titles of articles added in the media since yesterday.
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Healthy eating and physical activity pyramid – basic principles
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The healthy eating pyramid promoted so far is now called the healthy eating and physical activity pyramid. The exercises have been specially treated and highlighted here, because they are located at the base of the pyramid, so we should remember about them every day. The type of activity is not important, it can be both running and walking, it is important that the effort lasts min. 30 minutes. During this time, substances are released that have the same beneficial effect on our body as valuable food ingredients, reacting with them, preventing diseases, improving metabolism and extending life.
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A universal principle that could be added to the base of the pyramid is to eat meals without rush, with the family and with the TV turned off.
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Vegetables and fruitsid=»h20″>
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So eat vegetables and fruit as often as possible and as much as possible. – advises prof. Miroslaw Jarosz
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Fruit and vegetables advanced to the podium. Their consumption among our countrymen is decreasing, so such a reminder will be very important. Prof. Jarosz emphasizes that vegetables and fruit should constitute at least half of what we eat – where 3/4 should be vegetables and 1/4 fruit. It is recommended to eat no less than 400 g of fruit and vegetables, some may be replaced with juice, preferably vegetable juice. This group is rich in vitamins, minerals, polyphenols and dietary fiber, which are very important in the prevention of many diseases.
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Grain productsid=»h20″>
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The previous pyramid was often criticized for overestimating grain products. In the modernized version, their weight has been reduced. They are still important and recommended for consumption in almost every meal (especially whole grains), but not the most important. As the nutritionist IŻŻ Hanna Stolińska-Fiedorowicz informed us, the recommended number of servings of cereal products is not strictly defined and has not changed in comparison with the “old pyramid”. According to the dietitian, in a diet without a caloric deficit, it will be 6-7 servings.
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Milk productsid=»h20″>
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According to the principles of healthy eating, we should consume two large glasses of milk each day, which can be turned into fermented milk products, and partly also cheese.
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Meat and fatid=»h20″>
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Meat should be treated as an addition rather than the base of the dishes. It is recommended to consume no more than 0,5 kg of pork, beef, poultry and cold cuts per week. It is a small portion, about 70 g of meat a day. Red meat should be limited, first of all, due to the recent reports on its carcinogenicity and fat, especially animal fat.
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Sugar and salt id=»h20″>
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Much has not changed in this respect. We still have to avoid salting and sweetening food and give up sweets and salty snacks. Excess salt in the diet is the cause of stroke, heart attack and stomach cancer, so it is worth not only not to add salt, but also to look for products with as little salt in the composition as possible.
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It’s best to replace sweets with fruit and nuts.
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Herbsid=»h20″>
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IŻŻ appreciated herbs in the new pyramid. And very well, they improve the taste of dishes, provide beneficial ingredients and help reduce the addition of salt.
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Irrigationid=»h20″>
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The Food and Nutrition Institute still sticks to the version that you should drink no less than 1,5 liters of fluid a day. However, it is best to determine this amount individually and drink about 30 ml of fluid for every kilogram of body weight. Of course, this pool should include water and juices, but also tea and… coffee. Prof. Jarosz emphasizes that 3 to even 5 cups of coffee a day reduces the risk of many diseases such as diabetes, stroke, parkinson’s disease and Alzheimer’s disease.
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Should you believe the pyramid?
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There is no shortage of critics of the healthy eating pyramid: too much carbohydrates, and not enough meat … Of course, not everyone has to agree with everything, besides, it is clearly written in the pyramid’s comment that these are rules for healthy people, and in case of any irregularities – a pyramid should be properly fitted. The healthy eating pyramid is not created because someone wanted to draw something there, it is the result of many studies and recommendations of world authorities. When asked whether to believe the pyramid, I would say that it is worth to be based on its principles, but also to flexibly adjust it to your needs.
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