Nutrition & The Food Pyramid

It is said that if we educate ourselves more about nutrition, than about weight loss we are more likely to maintain a fit mind in a fit body. The Food Pyramid then is more about eating a variety of foods, from each of the major food groups inclusive of (Water):

1: Carbohydrates

2: Protiens

3: Fats

4: Vitamins

5: Minerals

For a balanced diet, one must aim to have the following food groups in this quantity:

1: Sugars & Fats --- 1 Serving

2: Protien and Dairy Foods ---- 2-3 Servings

3: Fruit & Vegetables ---- 5 Servings

4: Starchy Foods ---- 4-5 Servings

LEVEL 1 : Sugars & Fats:

Foods containing sugars and fats are at the top of the pyramid. These include butter, cooking oils, oil-based dressings, ice cream, pastries, confectionery and certain soft drinks and should be eating sparingly as they are high in fat or refined carbohydrates such as sugar and honey. Altough they make food taste good, too much fat raises blood cholesterol levels. Sugars provide calories yet few nutrients and too much sugar can result in weight gain and tooth decay.

LEVEL 2: Protein and Dairy Foods:

Protien can come from animal sources (meat, fish, eggs, milk, cheese and yogurt) or vegetable sources such as beans, lentils and seeds. Meat, Fish and alternatives provide protein, iron, zinc, magnesium and some B Vitamins, especially B12. Milk and dairy foods supply our bodies with protein, calcium and zinc and Vitamins B12, B2, A and D. Try to choose lean cuts of meat and low fat dairy products to avoid too high an intake of fat. Similarly, certain nuts and seeds are high in saturated fat so they should be eaten in moderation.

LEVEL 3: Fruit and Vegetables:

These provide fibre and some carbohydrates, as well as many of the vitamins and minerals that are essential for our bodies to function efficiently. In terms of their nutritional value, it is best to eat fruits and vegetables when fresh, altough certain varieties are fine frozen too. Canned produce and dried fruit also do provide some of the nutrients needed.

LEVEL 4: Starchy Foods:

The large base section of the pyramid contains the staple, starchy, carbohydrate foods that should provide the major source of energy in the diet. These include cereals (such as wheat, rye, oats, barley, millet), rice and products made from them, such as bread, pasta, noodles, cornmeal and breakfast cereals. Other staple carbohydrate foods in this group include potatoes, yams and other starchy vegetables. All the foods in this group are rich in nutrients supplying fibre, B vitamins and some calcium and iron as well as carbohydrates.