What Is The Food Pyramid And How To Apply It?
The food pyramid is a chart that details in a simple way which foods we should include in our diet, as well as the adequate amount of them, in order to have a balanced and healthy diet. Although it is very practical and explains each of the points, it is important to detail its various items.
How to interpret the food pyramid
Some of the food amounts vary by family group, particularly with regard to meat and fruit concepts. However, in general, by following the guidelines below, you will be complying with the chart correctly:
Base of the pyramid: whole grains, tubers and legumes
Over the years, whole grains and flours have been at the base of the pyramid, designated as the foods we should consume most often.
Within this group, legumes, oilseeds and tubers have become very important, according to the Spanish Society of Neuroscience (SENC). We can include, for example, whole oats for breakfast or baked potatoes for dinner.
Second step: fruits and vegetables
Fruits and vegetables are essential in the diet and should be present in at least five servings a day. To facilitate inclusion in the child’s diet, they can be served at lunch or as a breakfast accompaniment.
Third step: protein sources
Protein-rich foods such as fish, cheese and dairy products are on the third step. This means that we can consume a maximum of two or three servings of dairy products a day and one to three servings of meat, fish and eggs a day.
Fourth step: sweets, fried foods and bad fats
On the fourth step, we find foods that should only be consumed on very special occasions, such as sweets, fried foods and bad fats.
This is because they can be harmful to the child if consumed in excess. If we want to infuse a healthy diet at home, these foods can even be eliminated from the menu without any problem.
Water at the base of some food pyramids
In some food pyramid charts, water is placed at the base. It must always be integrated into the child’s diet; the child should consume at least 4 to 6 glasses a day.
Points to consider
Among the most important points to be highlighted with regard to child nutrition is the need to integrate fundamental liquids, such as water, for example, and the scarce or even non-existent presence of sweets.
Below, we will present in detail some quantities and foods that parents should consider:
- Water will be essential in the child’s diet. That doesn’t mean she can’t have juice or other drinks; she can do this on special occasions.
- Sweets should not be part of your diet. Parents should keep in mind that, in addition to the fact that sweets can alter children, they can also produce cavities. If your consumption is excessive, this can cause more serious illnesses, such as diabetes, for example.
- Dairy products should not exceed 500 milliliters per day.
- Fruits and vegetables should be integrated into your diet ; five servings a day at least.
- It is essential to reduce the consumption of fat, especially that of animal origin. The only fat that can be considered a little healthier is the one that comes from olive oil.
- The salt must be reduced. Too much, like sugar, can cause various illnesses.
- Meat is generally consumed more often than fish, but the opposite is recommended.
- If you are a baby who is still being breastfed, breastfeeding should continue until at least six months of age.
- Cereals, potatoes and pulses are foods that should be integrated into the child’s daily diet.
In short
It is really very simple to apply a proper diet and follow the steps presented in the food pyramid chart. Thus, a correct portion of each of the amounts and foods will make the child healthy and develop correctly, both physically and mentally.
