Food pyramid of healthy nutrition, correct for weight loss, using a hand

The food pyramid helps organize a person’s nutrition in such a way that he can not only get rid of excess subcutaneous fat, but also normalize the functioning of the body’s internal systems. Nutritionists select a specific type of food pyramid taking into account the patient’s age, the characteristics of his physical condition (pregnancy, lactation) and the presence of health contraindications.

By following the main steps of a correctly individually designed scheme, a person will be able to achieve visible results in transformation without setting strict limits for himself in nutrition and usual lifestyle.

What is the food pyramid?

The food pyramid is a development of American nutritionists, which was first used in 1992 after the publication of information about it by the US Department of Agriculture. The diet plan under consideration illustrates the basic principles of proper nutrition.

Foods located at the base of the schematic pyramid should make up the majority of a person's daily menu, while the amount of food located at the top should be kept to a minimum.

The food pyramid is designed so that foods at the base need to be consumed in large quantities, and the top part is reduced to a minimum.

Despite the fact that a number of countries, including Russia, still do not have their own official nutrition pyramids, qualified specialists from the Research Institute of Nutrition of the Russian Academy of Medical Sciences adapt the basic idea of ​​American scientists to the national characteristics of the inhabitants of their country.

Additives that negatively affect the body

When purchasing food products for children's meals, be sure to pay attention to the composition on the packaging. The fact is that many products today contain additives that are harmful even for adults. In children, they can cause both severe allergic reactions and serious illnesses. You should immediately refuse the purchase if you see:

• preservatives. The trouble is that they rarely manifest themselves right away. Once in the body, preservatives can accumulate in it for years, and then cause cancer, stomach ulcers or heart problems;
• dyes. Depending on the type, they can cause severe food allergies and harm the stomach and intestines. Some dyes destroy tooth enamel;
• sodium benzoate. Suppresses cell growth and disrupts the metabolic process. Once in the body, the substance blocks the breakdown of fats and starch. Because of this, the child may begin to gain weight;
• aspartame. This is a sweetener, the abuse of which leads to tooth decay, excess weight even in children and diabetes;
• monosodium glutamate. Causes hyperarousal. At the same time, active children can become nervous, irritable and aggressive, while calm ones can fall into real depression.

Diversity of the healthy human food pyramid

The basic principles of the food pyramid of a healthy person were selected by nutritionists in order to make proper nutrition as varied as possible.

The ability to consume various types of foods that do not cause allergies and other acute reactions of the body allows the person losing weight to maintain a morally comfortable state, which contributes to longer compliance with the rules in the preparation of the diet.

All permitted products are grouped by color:

Proteins, fats, carbohydrates and calories

For normal growth and development, a child needs to receive a certain amount of proteins, carbohydrates and fats. Proteins are found in dairy products, eggs, meat and fish. You can also include cereals, vegetables and legumes in your diet. If there is not enough protein, the child will grow poorly and often get sick.

The body gets carbohydrates from vegetables, cereals, bread and sweets. Preference should be given not to sugar, but to honey. When the amount of carbohydrates consumed is reduced, muscles develop poorly.

Fats are found in sour cream, cheeses, cottage cheese, butter, meat and fish. You should be extremely careful with fats, as large amounts of them lead to metabolic disorders. The same applies to overdoing it with excessively high-calorie foods.

steps

The food pyramid consists of 4 main steps.

Base

The base of the food pyramid is made up of the 3 largest food groups.

Nutritionists recommend including them in your diet daily or every other day:

• sources of complex carbohydrates (this subgroup includes whole grain products, which provide the body with useful microelements that improve the functioning of internal organs and strengthen the immune system);

• vegetables and fruits in any form of consumption (these products saturate the body with the necessary amount of fiber. Vegetables and fruits also reduce the rate of food absorption, which ensures complete digestion of healthy protein foods);
• unsaturated vegetable fats (this category includes the most useful varieties of vegetable oils extracted from corn, sunflowers, flax and olives. Vegetable fats not only reduce the concentration of harmful cholesterol in human blood, but also contribute to the rapid restoration of muscle fibers, which is especially necessary for athletes, practicing strength training).

Vitamin and mineral level

The vitamin and mineral stage of the food pyramid is formed by:

• low fat milk;
• cottage cheese no more than 1-3% fat content;
• low fat yogurt;
• cheese (preferably curd or hard varieties);
• kefir with low fat content.

It is necessary to consume dairy and fermented milk products, since they are the main source of complete animal proteins. If there are allergic reactions to the composition of milk and its industrial products, the classic cow drink is replaced with soy, coconut and almond.

Protein stage

The protein stage of the food pyramid consists of products of various origins.

They are divided into main groups:

• vegetable (for example, cereals, legumes, mushrooms, etc. They saturate the body with proteins and dietary fiber, normalizing the functioning of the gastrointestinal tract);
• animals (for example, dietary meat, white fish, chicken, turkey, seafood, etc. Products included in this subgroup are the main suppliers of amino acids necessary for the normal functioning of the body).

Dishes that include products related to protein sources must be consumed daily in quantities of no more than 50-100 g per day (in the absence of special recommendations from a doctor who has an understanding of the health of a particular person).

Vertex

At the very top of the food pyramid are foods whose consumption should be minimized not only by people trying to lose weight, but also by those who care about their health.

They are:

• potatoes and dishes containing them (due to the large amount of starch in their composition, potatoes are not recommended for use in the diet of those losing weight, as well as those who have gastrointestinal dysfunction);
• animal fats;
• fast carbohydrates (they are not only in the absolute majority deposited in the fat layer, but also affect level fluctuations);
• products with a high content of refined sugar;
• baking from regular wheat flour (as an alternative, it is permissible to use whole grain rye flour or unleavened dough with corn or flaxseed flour);

• alcoholic drinks.

Diet

The child should eat 4 times a day. At the same time, he needs to be given only hot dishes 3 times. The feeding principle is as follows:

• For breakfast, tea or boiled milk and a dish rich in carbohydrates are recommended. Porridge or omelette will do.
• The afternoon snack should be light. You can offer to eat several different fruits or a small bowl of porridge, or drink a milkshake.
• Lunch is borscht or soup. Liquid is necessary for the normal functioning of the intestines.
• Don't overload dinner. Let it be porridge with a little added fruit.

Other principles of the healthy eating pyramid. Effectiveness conditions

The food pyramid of nutrition, in addition to the principle of diversity, is also based on:

• the principle of proportionality (the essence of the principle is the need to maintain clear proportions when combining foods from the nutrition pyramid into one meal);
• the principle of individuality (despite the universality and generality of the food pyramid, a specific nutritional plan should be drawn up for each person individually, taking into account the characteristics of his body and age);
• the principle of moderation (proper nutrition is possible only if you observe moderation in the consumption of healthy food. With proper organization of the daily menu, a person will not feel acute hunger or heaviness in the stomach from overeating during the day);

• the principle of physical activity (in order to maintain the normal functioning of the internal systems of the body and organs, it is necessary to engage in any sport at least 3 times a week. If it is not possible to attend specialized classes, it is recommended to count the number of steps taken during the day. It should be at least 8 thousand. ).

Basic principles of baby nutrition

In order for a child to develop properly, several important principles must be observed:

• Nutrition is organized in such a way that the growing body receives the necessary amount of energy for mental activity and movement.
• Nutrition must be balanced, that is, it must contain all the microelements and vitamins necessary for growth and health.
• It is recommended to create a varied menu. The same food will quickly get boring for the baby and cause whims.
• It is necessary to prepare dishes in compliance with technology. That is, if you were advised to steam cutlets, you need to do so. In this case, frying is excluded.

Types of food pyramids

The original version of the food pyramid created by the Americans was modified many times to suit the largest number of people seeking to normalize their lifestyle.

MyPyramid

MyPyramid was structured in 2007.

This is the most widely used type of food pyramid, involving the classification of food products into color groups:

• cereals;
• green vegetables;
• red vegetables and fruits;
• sources of fats;
• milk products;
• proteins of various origins.

Its standard schematic representation assumes the presence of a silhouette of a person climbing the steps. This detail emphasizes the recommendation of nutritionists to maintain a normal level of physical activity while improving nutrition.

In order not to create a stressful situation for the body, due to which the amount of fat mass will begin to actively increase, you should switch to proper nutrition gradually (for example, you can start by reducing the amount of sugar consumed).

Harvard

The food pyramid, developed by Harvard nutritionist Walter Willett, is discussed in more detail in its creator's book.

The scientist’s main recommendations, schematically depicted in the pyramid, are:

• strict weight control and constant maintenance at a normal level;
• exclusion of saturated fats from the diet and their subsequent replacement with unsaturated fats;
• consumption of the maximum amount of whole grains;
• use nuts, legumes, white fish and poultry as the main suppliers of protein to the body;
• consume vegetables and fruits daily (preferably seasonal);
• give up bad habits (alcohol and smoking);
• supplement your diet with vitamin and mineral complexes selected by a nutritionist individually for a person, taking into account the needs of his body.

Simplified

The simplified food pyramid has a second name - the Asian scheme. It involves a complete rejection of meat, dairy, flour products, as well as dishes with a high sugar content and pronounced flavorings.

The basis of the diet in this case is formed by:

• any vegetables;

• steamed rice;
• soy products;
• green tea or matcha (“green coffee”).

For children

The food pyramid intended for children is visually identical to its adult counterpart (classic color scheme). The only difference is the number and width of its constituent segments. The fundamental group in this case is the one that contains dairy and fermented milk products.

For children under 3-4 years of age, the vitamins supplied by products in this segment are necessary for the proper development of the skeletal, nervous and cardiovascular systems. In second place in terms of segment width in the children's pyramid are the meat and fish subgroups.

No less important is the group of cereals, which are recommended to be consumed in the form of boiled porridge. The next segment of the children's food pyramid is chicken or quail eggs. It is recommended to use dried fruits, natural marmalade and honey (separate segment) as a source of healthy sugar in baby food.

For pregnant

The pyramid for pregnant women is compiled only individually. It is especially important to resort to adjusting the diet in case of acute lack of vitamins and minerals in the body of the expectant mother.

Organizing your eating habits will not only improve the woman’s actual condition, reduce risks during pregnancy and support the correct formation of the child’s body systems, but will also prevent the pregnant woman from gaining fat, which will be difficult to get rid of after childbirth.

For vegetarians

The vegetarian food pyramid is a nutritional pattern based on the consumption of plant foods. It implies a complete rejection of meat, dairy products (replaced with soy products), eggs and fish (regardless of the type of product). All dishes consumed by a vegetarian should include cereals and legumes, fresh vegetables and fruits.

It is highly not recommended to suddenly switch to the style of nutrition in question from a complete diet. Such stress for the body can not only negatively affect a person’s appearance (weight will begin to increase), but also on the functioning of the body’s internal systems (for example, constipation will appear or a person will begin to feel nauseated during the day).

MyPyramid - updated pyramid

The food pyramid developed by the Ministry of Agriculture had disadvantages and was criticized by nutritionists and doctors. The Center for Nutrition Policy and Promotion took the comments into account and updated the information and presented a new diagram. MyPyramid is a nutrition pyramid used from 2005 to 2011.

The schematic image has changed significantly. Food groups are depicted as ascending vertical bars. In this way, correct proportions of food items were emphasized. The image of a man climbing the stairs emphasized activity. To strengthen physical and mental health and stay fit, adults should devote at least 30 minutes a day to sports, children (students) - at least an hour.

Description of the product pyramid

Cereals are the basis of nutrition. Wheat, rice, oats, barley and corn flour, buckwheat (porridge). Amaranth, quinoa, sorghum, millet, rye and triticale. Pasta, bread, oatmeal, breakfast cereal. Crackers, tortillas, and other products made from grains are included in this group. Grains are divided into two categories, whole grains and refined grains.

MyPyramid recommends that at least half of the grains a person eats daily be whole grains.

Whole grains use the whole kernel, including the bran and germ, or grind it into flour. Examples of whole grain foods: bulgur, brown rice, wild rice. And also oatmeal, whole grain bread, pasta, muesli, popcorn.

Vegetables or juices from them. MyPyramid recommends that people eat vegetables from five subgroups.

Subgroups:

• dark green vegetables: spinach, kale, watercress, turnip greens, bok choy, broccoli, collard greens and similar vegetables;
• orange: vegetables - carrots, sweet potatoes, butternut squash, squash, acorn squash, etc.;
• different varieties of beans: black, navy, lima, broad beans. Black-eyed peas, chickpeas, lentils, tofu (bean curd), etc;
• starchy: vegetables - potatoes, corn, fresh Lima beans, green peas;
• other vegetables: artichokes, cauliflower, mushrooms, bean sprouts, onions. Nightshades: eggplants, peppers, tomatoes. Celery, iceberg lettuce and vegetables not classified elsewhere.

Fruits can be fresh, canned, frozen or dried. One hundred percent fruit juice is also considered a fruit. Citrus fruits, berries, melons. Apples, bananas and pears, dried fruits.

Milk – Skim, low-fat and whole milk contain about the same amount of calcium. Low-fat and low-fat milk are the preferred options in this group. Other foods in the milk group include yogurt, cheese, and desserts made with milk such as ice cream and pudding. When choosing foods such as ice cream, full-fat cheese or sweetened yogurt, excess calories from fat and sugar must be subtracted from the daily calories allowed.

Proteins. The basis of the group is meat and beans. People should eat less red meat and more fish, poultry, legumes, nuts, and seeds.

Oil and fats in the healthy human nutrition pyramid are shown as a thin strip. Oil is consumed in small quantities. Preference is given to vegetable ones: corn, olive, safflower. Fats also come from plant foods - avocados, nuts, olives.

How to create the right diet?

If it is not possible to use the services of a specialist to draw up an individual food pyramid, it is recommended to organize your eating habits in accordance with the algorithm below.

He is such a:

1. The main section of the pyramid of a person seeking to maintain the existing state of his figure must be made of whole grains and cereals.
2. The next group of products should be meat products, fish, nuts, eggs.
3. Dairy products should be located on the penultimate step of the pyramid.
4. It is recommended to minimize the amount of consumed flour products, sweets and fatty foods.

Based on the basic principles of the resulting pyramid, the menu for one of the days may look like this:

• medium-sized chicken egg - 1 pc.;
• olive oil (for example, for salad dressing) – 1 tbsp. l.;
• pine nuts – 10 – 15 pcs.;
• whole grain bread – 1 piece;
• steamed rice – 100 g;
• dry cereal flakes – 25 g;
• hard cheese – 35 g;
• dietary grade of meat (or poultry) – 120 g;
• vegetables and fruits in unlimited quantities (seasonal varieties are a priority);
• unlimited water;
• dairy and fermented milk products – 200 ml.

Nutrients

It is necessary to create a diet taking into account the correct proportions of nutrients. If a person's goal is to stay in shape, the optimal proportions of fat, protein and carbohydrates needed would be 20%, 20% and 60%, respectively.

If dietary adjustments are made for the purpose of losing weight or building muscle mass, the shift in ratio must be calculated in conjunction with a fitness trainer or nutritionist (for example, for a healthy man 30 - 35 years old, seeking to build muscle, the daily menu should be 50% carbohydrates, 35% protein and 15% fat).

Water

The optimal amount of liquid drunk during the day should be calculated by a person using the formula: 30 ml of water * 1 kg of actual body weight. The bulk of the resulting amount of water should be consumed during the first half of the day. It is not recommended to drink 1 hour before bedtime to avoid the formation of puffiness under the eyes after waking up in the morning.

Calorie content

The daily calorie intake for maintaining physical fitness in men is calculated using the formula: 10 * actual weight (in kg) + 6.25 * actual height (in cm) – 5 * person’s age (in years) + 5.

The daily calorie intake for maintaining physical fitness in women is calculated using the formula: 10 * actual weight (in kg) + 6.25 * actual height (in cm) – 5 * person’s age (in years) – 161.

Proportion, moderation, individuality

These principles - proportionality, moderation and individuality - are the pillars on which the rules of healthy eating are based. After all, if you are not guided by them, then even the healthy foods listed above can harm the body and lead to excess weight.

An adult should know exactly how much of certain foods he can eat per day. So, nutritionists recommend adhering to the following rules:

• berries, fruits and vegetables can be eaten up to three servings per day;
• legumes and nuts can be consumed in quantities of one to three servings daily;
• It is better to eat poultry, meat, eggs not every day, but every other day in the amount of one serving;
• Dairy products can be eaten twice a day, one serving.

Several times a year, it is advisable to add vitamin and mineral complexes to the diet. Losing weight also requires adhering to these rules.

In order for nutrition to be proportional, you need to understand how much fat, protein and carbohydrates each individual needs. This also implies the principle of individuality, when the diet is compiled specifically for a person of a certain gender, age, or profession.

The importance of the food pyramid for weight loss

The importance of the food pyramid for weight loss is:

• the ability to control the uniformity of food intake at different times of the day using portion sizes, one of the key principles of the food pyramid;
• eliminating harmful foods from the human diet;

• normalization of the gastrointestinal tract (promotes intense fat burning) by increasing the amount of fiber (found in vegetables, which, if you follow proper nutrition, it is recommended to consume as much as possible);
• The fundamental principle of the food pyramid is physical activity.

An example of a balanced diet for a 3-year-old child

At 3 years old, the child’s body undergoes restructuring. The baby goes to kindergarten, where he is given both physical and mental stress. In addition, many initially perceive kindergarten as very stressful. Based on this, it is necessary to feed the child properly. For example, for breakfast you can serve oatmeal milk porridge with a slice of rye bread and a glass of milk. For lunch, prepare apple-pumpkin salad and borscht. You can boil some rice with zrazy. Don't forget about the compote. For an afternoon snack, offer a glass of kefir with cookies and 1 apple. For dinner, you can make a casserole of potatoes and cabbage, and replace the compote with rosehip decoction.

Definition by hand

You can determine how much food a particular person needs to eat at one time using the palm of your hand:

• straightened palm - amount of protein food;
• a brush clenched into a fist - the amount of vegetables or other side dish - a source of fiber;
• palm bent into a handful - the amount of carbohydrates;
• Thumb length – amount of fat.

The food pyramid not only helps to organize nutrition correctly so as not to gain excess weight, but also helps to discipline a person.

Having understood the principles underlying such a scheme, even a person far from dietetics can create an individual plan for daily meals. Maintaining proper nutrition is absolutely safe for health, but only with gradual adjustments to your usual lifestyle.

Balanced nutrition for schoolchildren

Children who go to school need brain feeding. Therefore, pediatricians recommend adding nuts, dark chocolate, and boiled fish to the diet. Be sure to give as many carrots as possible. It helps to cope with heavy strain on the eyes and not spoil vision. If a child attends a sports section, it is necessary to include foods rich in phosphorus in the diet. A schoolchild's breakfast should be rich in carbohydrates (porridge is suitable). For lunch, cook various soups. They will help avoid intestinal problems due to sitting at a desk for six hours. It is recommended to have a light dinner so as not to overload the body and get a good night's sleep.

Raising a healthy child is a responsible and painstaking task, in which it is important to adhere to the recommendations of doctors and nutritionists on a balanced diet. Then you will see that your baby is growing and gaining strength.

Features of vegetarian pyramids

There are two vegetarian pyramids - traditional and Loma Linda. The creators of these pyramids refer to studies that have proven that vegetarians live longer than meat eaters and are less likely to suffer from colorectal cancer, diabetes, hypertension and various cardiovascular diseases. The most convincing are studies of adherents of the Seventh-day Adventist Church, who are prohibited from consuming meat, alcoholic beverages and tobacco. According to the results obtained, adherents of this religion are two times less susceptible to cardiovascular diseases than those who do not disdain animal food, alcohol and cigarettes.

In general, there is no evidence that confirms that a vegetarian diet is healthier for people than, for example, a Mediterranean diet. Both vegetarian pyramids prioritize the consumption of whole grains and their beneficial effects on the body, and physical exercise is no less important for them.