5 Building Steps Of A Food Pyramid You Should Know

2. A Food Pyramid is basically a guideline that gives an idea of different food groups that our body requires. It is a representation of a balanced diet that we should essentially follow in order to provide our body with all the major as well as minor nutrients. • The idea of establishing a food pyramid came up from the United State Department of Agriculture in order to give its citizen an outline of their food choices. • In the year of 1992, the food pyramid was introduced by the United States Department of Agriculture (USDA) with the help of researched nutritional knowledge that was updated in 2005 and then was replaced by MyPlate in 2011.[1] A typical food pyramid that Indians follow basically looks like this. https://truweight.in/blog/food-and-nutrition/food-pyramid.html

3. The steps from bottom to top:

4. Step 1 – Whole Grains • It comprises of the grains that are of utmost importance. Consumption of whole grains improves diet quality and is associated with reduced risk of cardiovascular diseases and type 2 diabetes. • Additionally, whole grains help in weight management and improves gastrointestinal health. • Whole grainssuch as quinoa, barley, and millet are power packed with abundant health benefits. https://truweight.in/blog/food-and-nutrition/food-pyramid.html

5. Step 2 – Veggies and Fruits • It comprises of vegetables and fruits that are required by our body every day. • Including these into your diet will give you the required amount of vitamins and minerals in your daily diet. • Fruits and vegetables are the sources of vitamin A, C, and E, magnesium, zinc, phosphorous as well as folic acid. https://truweight.in/blog/food-and-nutrition/food-pyramid.html

6. 5 Fruits to include into your food pyramid diet

7. 5 Vegetables to include into your food pyramid diet

8. Step 3 – Milk products, meats, nuts and seeds • It contains milk products, meats, nuts and seeds. Milk contains proteins, carbohydrates, minerals and fat that are required by our body. • The calcium, vitamin D, phosphorous present in milk and milk products give stronger bones and the vitamin A is good for the immune system. • Meats and fishes are important protein sources and are definitely required by our bodies. • Nuts and seeds are powerhouses of vitamins, minerals, and good fat. Nuts and seeds are rich in fiber, plant proteins and minerals like magnesium, zinc, calcium, and phosphorus. https://truweight.in/blog/food-and-nutrition/food-pyramid.html

9. Step 4 – Ghee, and coconut oil, fats, and sweets • It comprises of ghee, and coconut oil, fats, and sweets that are to be consumed in a low percentage. • The fats that you consume should be coming from fishes, vegetable oils or nuts. Keeping the portions limited and avoiding the solid fats sources like butter is advisable. • The Dietary factors and recommendations in a food pyramid published by the WHO and FAO are shown below. https://truweight.in/blog/food-and-nutrition/food-pyramid.html

11. 5 Salient Features of Food pyramid While we saw the basic arrangement of a food pyramid, there are certain salient features that form the basic structure of this pyramid. • Eat more veggies and fruits by including salads and whole fruits into your diet. • Ensure that the diet is not monotonous Try to sneak in all the food groups into your meal plans. Remember, it is always important to maintain a balanced diet instead of any restricted diet plan. • Exerciseforms an outline of your food habit, so exercise should be a daily routine • Always drink enough water throughout the day. • Keep the amount of oil and fat in your diet very low. https://truweight.in/blog/food-and-nutrition/food-pyramid.html

12. Food Pyramid for Kids