How Does A Food Pyramid Help Individuals Eat A Healthy Diet?

Introduction

A food pyramid is a chart that guides you through how much you eat each day. Grains give carbohydrates and some vitamins and minerals. Fruits and vegetables are a great source of vitamins. Some minerals, and few fats. Fruits are usually high in calories and sugar.

How does a food pyramid help individuals eat a healthy diet? The food pyramid guides which of the food groups to eat and how much to eat. The first pyramid in Sweden was published in 1974. Then in 1992, the United States Department of Agriculture (USDA) introduced. Which called the “Food Guide Pyramid” or “Eating Right Pyramid”.

It was updated again in 2005 and renamed My Pyramid from Food Pyramid. And then in 2011 it was replaced by My Plate. The United Sates Department of Agriculture (USDA) food pyramid called my pyramid to distinguish it from earlier versions. With the help of so much fanfare. In 2005, USDA United Sate Department of Agriculture retired old Food Guide Pyramid. And replaced the old food guide pyramid into My Pyramid. Not it is a new symbol and interactive food guidance system.

Purpose:

The purpose of building My Pyramid is to make Americans aware of what they need to eat and what nutrients they need. It is designed for people to eat the best and healthiest food. Live an active lifestyle and maintain a gradually move in the direction of a healthy weight. That will reduce the risk of weight related diseases. Unlike earlier diet and nutrition guidance. My Pyramid can personalize dietary recommendations based on the individual height, weight, age, gender and helps individuals choose the best diet. The main purpose of this is to let us know which thing is better to eat or not. And help to make a diet the healthy one. If we take healthy diet then our muscles and other body functions will work properly and correctly. And with this our body will be protect from a disease.

Healthy Eating Pyramid:

Nutritionists at the Harvard School of Public Health have developed a pyramid of healthy food. And updated it in 2008/ the healthy eating pyramid is based on the best available scientific proof about the links between diet and health. How does a food pyramid help individuals eat a healthy diet? A food pyramid help individuals eat a healthy diet to help us know which food will be best for our body. A healthy diet if a person does exercise regularly. But doesn’t eat properly then he will become weak. A healthy diet is very important for a person to make him healthy and for his other body function. And they also affect what you eat and how your food affects your body and you.

Food Groups:

The foods our bodies need is divided into seven groups. These are proteins, carbohydrates, vitamins, fats, minerals, fiber and water.

Carbohydrates are naturally found in starches, sugar and fiber in food. All carbohydrates are made up of sugar molecules. Sugar molecules attached together from fiber and starches.

Protein is a complex substance found naturally. Which consists of a peptide bond with amino acid residues. Protein is found in living organisms and is a combination of several important biological compounds. Such as antibodies, hormones and enzymes.

In the Body fat is an important source of energy. Fat performs many other major functions in the body. Moderate diet is a sign of good health. Fats in food come in many forms, including saturated, Monounsaturated, and Polyunsaturated.

Vitamin A is an organic molecule. The body needs a small amount of it to carry out its metabolic functions. The body needs these nutrients. Some of these ingredients are present in the body and food is used to meet the needs of the rest of the ingredients.

Minerals and their types are solid compounds in geology and mineralogy. Which consist of naturally clear chemical compositions and specific forms.

Fiber is a nutrient that contains pectin, cellulose and lignin, which interferes with the work of digestive enzymes.

Water is an odorless, transparent, colorless, liquid that forms the lakes, seas, rivers and rains and in the basis of fluids of living organisms.

5 Quick Tips the Healthy Eating Pyramid:

1. Start with Exercise

A healthy diet which starts on a base of regular exercise, which keeps weight and calories in control. And help a person to stay healthy and help to do all works easily.

2. Focus on Food, Not Grams

My Pyramid doesn’t worry about a particular servings or grams of food, so neither should you. Food is important for everyone no one can live without it. So, we should have to eat good food as like eating fruits, vegetables. We should have to avoid only foods as much as we can cause only foods are not only dangerous for our health, they are dangerous for our body also.

3. Go with Plants

Eating plants is healthiest cause some of the medicines are made by plants. We have to take care of plants also. And have plenty use of olive oil, canola oil, vegetables, fruits, whole grains and healthy fats.

4. Cut Way Back on American Staples

Red meat, refined grains, potatoes, sugary drinks, and salty snacks are part of American culture, all of these items are dangerous for our health. Eating meats as like hen, cow, goat and fish are the best choices and best food for our health and body.

5. Take A Multivitamin, And Maybe Have A Drink

Taking a multivitamin can a good nutrition insurance policy. And the person who is under 20 alcohol, bear, vine, vodka, tobacco, smoking, drugs are dangerous for his health.

Vegetables and Fruits:

Choose more vegetables and fruits. Go for variety of colors yellow, green, red and orange.

It is difficult to discuss which of the fruits and vegetables is more beneficial to health. Reduced risk of heart disease, Lower blood pressure, stroke and probably some cancers. Digestive problems, Lower risk of eye and a mellowing effect on blood sugar that can help keep appetite in check.

People should usually aim for at least 4 cups of fruits and vegetables a day. And potatoes don’t count. If we start eating food. We only one which couldn’t be a part of healthy diet. And oily foods are really bad for our health and if our body didn’t get the nutrition and best food it could be a cause of disease. So many diseases are existed in this world. Only one of our mistakes can make our body weak and ourselves to cause of diseases and don’t take an eye on our health. We should have to eat best foods which will make ourselves healthy and will help us next.

5 Quick Tips Eating More Vegetables and Fruits:

1. Keep Fruit Out Where You Can See It

It’s means keep it at that place where you can see it. And when you have seen that you are going to eat it. As put, it a breakfast table, where you eat food with your whole family and in fridge.

2. Get Every Meal, Every Day

If you are eating a dish as eating some snacks, fries, stir, fry etc. You should have to fill half of your plate with vegetables and fruits with this you can enjoy your favorite dish too and you will get nutrients which your body needs.

3. Explore the Produce Options and Choose Something New

Find new things to eat buy fruits and vegetables as your body needs it. And don’t try to get rid of it once you get its habit then you will gonna do it every day, every time.

4. Bag the Potatoes

Choose vegetables that are rich in nutrients. And contain slowly digested carbs. As choose those vegetables and fruits which have so much nutrients, proteins, vitamins and minerals.

5. Make It A Meal

Make new dishes in which vegetables and fruits used most like with the help of vegetables. A dish is made salad and with the help of fruits Russian salad.

What’s on Each Shelf of The Food Pyramid?

Vegetables, Salad and Fruit

Eat plenty of these, up to seven servings a day.

Starchy Foods

Have whole meal cereals and breads, potatoes, pasta or rice with each meal. Whole grain is best.

Dairy

Have some milk, yoghurt and cheese. Choose reduced fat or low fat.

Meat and Alternatives

Have some poultry, meat, eggs, fish, nuts and beans. Choose lean options and have fish at least twice a week one being only.

Fats, Spreads and Oils

Have small amounts and choose unsaturated or reduced-fat options.

We Call These ‘Treats’

Foods that have high amounts of salts. Fat and sugar. It is important to treat this shelf at least once or twice a week.

5 Quick Tips Adding Good Carbs to Your Diet:

1. Start the Day with Whole Grains

Like old-fashioned oats, try a cold cereal or a hot cereal, that lists a whole grain first on the ingredient list.

2. Use Whole Grain Breads for Lunch or Snacks

Use almonds, peanuts like grain and eat them in the time of lunch or also add them in your diet cause grains also give nutrients, proteins.

3. Bag the Potatoes

Instead, all of dangerous foods eat grains and try brown rice, bulgur, wheat berries, whole wheat pasta or other whole grains when you are having dinner.

4. Choose Whole Fruit Instead of Juice

Eating fruits is best for our health as you have needed it in vegetables and fruits. So eating fruits is best for our health instead of drinking juice of fruits cause it is made up by inclusion of sugar and other items which is dangerous for your health.

5. Bring on The Beans

Beans are an important source of protein as well as carbohydrates that are slowly digested.

Choosing Healthy Drinks:

Water is best to quench your thirst. Use milk and juice instead of sugary drinks. There are many options for what to drinks. As drinking purified clean water and water is calorie free and best for our health and for our body.

Coffee and Tea

These are calorie free and good for health but it will become dangerous for our health if we start adding sugar and cream even though sugar and cream both of these are filled with calories. But without sugar and cream coffee and tea both are safe for most people and give some health benefits too.

Artificially Sweetened Drinks

It’s not bad for health but adding the high amount of sugar in them is bad.

100 % Fruit Juice

Fruit juice provide vitamins, but drinking it so much like drinking fruit juice five times a day mean drinking it at high amount in are day is bad.

Milk

Milk provide high calories means it has calories so we should have to drink one glass or may be one and half if you get calcium from other products.

Alcohol

Alcohol is just an example of poison you are dinking without any free but it is killing you from inside. Alcohol existed in so many kinds like bear, vine, vodka etc. drinking alcohol is a bad habit it may cause your death so avoid it as much as you can and for your life also.

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Best Diet Guide for (Aged 2 to 5) According to Food Pyramid

• Grains: 1.5 – 3 bowls
• Vegetables: at least 1.5 – 2 servings
• Fruits: at least 1 – 2 serving
• Meat, fish, egg and alternatives: 1.5 – 3 taels
• Milk and alternatives: 2 – 2.5 servings
• Fat/oil, Salt and Sugar: Eat the least
• Fluid: 4 – 5 glasses

Best Diet Guide for (Aged 6 to 11) According to Food Pyramid

• Grains: 3.5 – 4 bowls
• Vegetables: at least 2 – 3 Servings
• Fruits: at least 2 – 3 Servings
• Meat, fish, egg and alternatives: 3 – 5 taels
• Milk and alternatives: 2 Servings
• Fat/oil, Salt and Sugar: Eat the least
• Fluid: 6 – 8 Glasses

Best Diet Guide for (Aged 12 to 17) According to Food Pyramid

• Grains: 3.5 – 6 bowls
• Vegetables: at least 3 – 4 Servings
• Fruits: at least 2 – 3 Servings
• Meat, fish, egg and alternatives: 4 – 6 taels
• Milk and alternatives: 2 Servings
• Fat/oil, Salt and Sugar: Eat the least
• Fluid: 6 – 8 glasses

Best Diet Guide for Adults According to Food Pyramid

• Grains: 4 – 8 bowls
• Vegetables: at least 3 – 4 Servings
• Fruits: at least 2 – 3 Servings
• Meat, fish, egg and alternatives: 5 – 8 taels
• Milk and alternatives: 1 – 2 servings
• Fat/oil, Salt and Sugar: Eat the least
• Fluid: 6 – 8 Glasses

Best Diet Guide for Elderly According to Food Pyramid

• Grains: 3 – 5 bowls
• Vegetables: at least 3 servings
• Fruits: at least 2 servings
• Meat, fish, egg and alternatives: 5 – 6 taels
• Milk and alternatives: 1 – 2 servings
• Fat/oil, salt and sugar: Eat the least
• Fluid: 6 – 8 glasses

Food Exchange List:

One bowl of grains is equivalent to:

• Cooked rice, one bowl
• Bread, two slices
• Cooked noodles, one bowl

One serving of vegetables is equivalent to:

• Cooked vegetables, Half bowl
• Raw vegetables, one bowl

• 1 cup green leafy

One serving of fruit is equivalent to:

• Medium-sized apple, one piece
• Kiwi, two pieces
• Fruit cuts, half bowl

One tael of meat is equivalent to:

• Cooked meat, four – five  slices
• Egg, one piece
• Silky tofu, one piece

One serving of milk and alternatives is equivalent to:

• Low-fat milk, one cup (240ml)
• Low-fat cheese, two slices
• Low-fat plain yogurt, one pot (150ml)

Common varieties of whole grains include:

• Oatmeal
• Popcorn
• Millet
• Quinoa
• Brown Rice
• Whole Rye
• Wild Rice
• Wheat Berry
• Bulgur
• Buckwheat
• Freekeh
• Barley
• Sorghum

Vegetables

• Spinach
• Carrots
• Broccoli
• Garlic
• Brussels Sprouts
• Kale
• Green Peas
• Swiss Chard
• Ginger
• Asparagus
• Red Cabbage
• Sweet Potatoes
• Collard Greens
• Kohlrabi

Fruits

• Grapefruit
• Pineapple
• Avocado
• Blueberries
• Apples
• Pomegranate
• Mango
• Strawberries
• Cranberries
• Lemons
• Durian
• Watermelon
• Olives
• Blackberries
• Oranges
• Bananas
• Red Grapes
• Purple Grapes
• Guava
• Papaya
• Cherries

Conclusion

The food pyramid was developed to help people eat healthier. To stay mentally as well as physically happy, we need to eat healthy regularly. A healthy diet is one that fulfills the nutritional demands of your body and keeps it working properly. Everyone tries their best to live a happy life but they can’t without focusing on their health and on their life matters everyone has to try their best to make it easy and don’t take it so hard but eating best food as our doctors recommend us. A healthy diet which included exercise. Exercise is hidden in the house works doing morning walk, jagging is best it is also included in the exercise. Avoid all of these things which are bad and dangerous for your health.

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