The Healthy Eating Pyramid

 The Healthy Eating Pyramid

The Healthy Eating Pyramid is a simple graphic representation of the types and amounts of foods we should consume on a daily basis to be healthy.

It comprises the five essential food groups, as well as healthy fats, in the proportions prescribed by the Australian Dietary Guidelines for a balanced diet (2013).

The Pyramid's levels are based on the Australian Dietary Guidelines' recommended food intake for those aged 19 to 50. (2013). On the other hand, the quantity and locations of each food group are generally acceptable for persons of all ages, ranging from 1 to 70.

The Healthy Eating Pyramid encourages Australians to consume a variety of meals from each food group every day.

The foundation's layers

The foundation layers are made up of three types of plant-based foods:

• fruits 
• grains, as well as vegetables
• legumes

These levels make up the most of the Pyramid since plant foods should make up the majority of our diet — about 70% of what we consume!

Vitamins, minerals, and antioxidants, among other nutrients, are abundant in plant diets. They are also the major source of carbohydrates and fiber in our diet.

Adults, teens, and older children should aim for two servings of fruit and five servings of vegetables or legumes each day.

From the grains food group, choose whole grains (such as brown rice, oats, and quinoa) and wholemeal/wholegrain/high cereal fibre bread, pasta, crisp breads, and cereal products (over highly processed, refined varieties).

The layer in the middle is

The middle layer includes the dietary groups of milk, yoghurt, cheese, and substitutes, as well as lean meat, poultry, fish, eggs, nuts, seeds, and legumes.

Calcium and protein, as well as other vitamins and minerals, are abundant in milk, yoghurt, cheese, and other comparable foods. This food category includes non-dairy alternatives such as soy, rice, or cereal milks that provide at least 100mg of extra calcium per 100ml. Reduced fat versions of these meals can help you cut down on additional kilojoules from saturated fat.

Lean meat, poultry, fish, eggs, nuts, seeds, and legumes are all excellent sources of protein. Each meal, on the other hand, contains its own set of nutrients, including iodine, iron, zinc, B12 vitamins, and healthy fats. We should seek for a variety of meat and non-meat options from this dietary category.

The most outer layer

The top layer alludes to good fats, which we need in little amounts every day to preserve heart health and cognitive function. Rather than meals that are heavy in saturated and trans fats, we should consume foods that are high in good fats.

Extra virgin olive oil, nut and seed oils, and other plant-based polyunsaturated and monounsaturated fats are all good choices. Limit your intake of saturated fats and stay away from trans fats.

Healthy fats may be found in a variety of foods, including avocados, nuts, seeds, and seafood, so we only need a little amount from oils and spreads on a regular basis.

Herbs and spices are really tasty.

Herbs and spices add a variety of flavors and smells to our meals. Many herbs and spices offer health benefits, but because we eat them in little doses, their major function is to flavor and color our food.

Cooking using fresh, dried, or ground herbs and spices is a simple way to personalize recipes and increase your enjoyment of home-cooked meals without using salt.

The greatest choice is to drink water.

Water is the best drink for staying hydrated, and it also helps with a variety of other important body functions. Water should be substituted for sugary beverages such as soft drinks, sports drinks, and energy drinks.