Food pyramids

• Food pyramid for the 21st century - introducing physical activities as the basis for a healthy lifestyle.
• Asian food pyramid – traditional, healthy Asian diet
• Latin food pyramid – straight from hot Latin America
• Food pyramid for children – from kindergarten to 12 years of age, a balanced and diverse diet
• Food pyramid for pregnant women – when proper nutrition has a double meaning. It influences the health of both the mother–to-be and her child
• Food pyramid for teenagers – proper nutrition is vital for somatic, physical, and mental development.
• Mediterranean food pyramid – this has a combination of vegetables, fruit, cereals, legumes, specifically prepared beans, and nuts, with olive oil at its base.
• Food pyramid for seniors – supplying the body with necessary nutrients, so important for maintaining good health and staying fit.

The first  food pyramid was created in 1992. Since then several more pyramids have been added, to show proper eating habits for people of different ages and various ethnic groups (e.g. Asian food pyramid, Latin food pyramid) and various points of view on what makes a diet healthy (e.g. Mediterranean food pyramid). The last appendix, called the Healthy Food Pyramid, is a reflection of the most up to date food research. The main difference of the new pyramid is in the balance between carbohydrates and fats, dividing them into good and bad ones.

We should choose the proper food pyramid, suitable for us, according to our age group, life situation and requirements. For people over 70 years of age, it will be necessary to drink 8 or more glasses of water a day. At the top of the pyramid, there are also supplements with calcium, vitamin D and B12. The food pyramid for seniors is thinner than the standard one, suggesting they should eat as much as people trying to lose weight, in order to cut the calories. However, they should remember to supply their daily meals with products rich in nutrients, instead of high-caloric ones. Children aged 2-12 have their own pyramid, with pictures of food products that they like to eat. They supply the child’s body with all the necessary ingredients necessary for proper health and development. The daily diet should be diverse, so that the child eats various foods. Children should also participate in all kinds of physical activities, such as exercise and playing. A Pregnant women’s diet includes all the principles of healthy nutrition. This diet should be supplemented with more vitamins, proteins, and minerals.

Why should we use a food pyramid’s recommendations?

Inappropriate diets lead to weight loss, growth inhibition, and weakening of the body. On the other hand, excess consumption of high-energy foods, above that recommended, leads to being overweight and is the cause of lifestyle illnesses.

• In order to reduce the risk of chronic illnesses such as diabetes, hypertension, and sclerosis, which are the result of inappropriate eating habits and a sedentary lifestyle.
• In order to supply the body with all the nutrients in proper amounts and proportions, adequate to the needs, age, gender, health condition, physical activity levels and type of work.
• In order to supply the body with energy at the proper level, tailored to the body’s needs. Energy deficiency means feeling hungry and having lower stamina.

The key is to balance our daily meals properly. Grains should be present in almost every meal, vegetables and fruit should be consumed at least three times a day, dairy products should be included in two or three meals, and meat in one or two.

The tip of the pyramid is for fats and sweets, but these should be limited. The optimum is to spread the meals to 5 times a day or at least 3 times a day. Apart from the diet, it’s also important to be physically active. It will help us feel better and make us healthier. It’s best when the activity is tailored to every individual, according to his or her needs, possibilities and preferences. It’s good if it’s at least half an hour every day. It can’t be forced, but should provide pleasure and help eliminate stress of everyday life.

Choose the best food pyramid for yourself and your family, since a change of eating habits is the most effective way for long and healthy life.