NUTRITION PYRAMID

NUTRITION PYRAMID• It is a graphic guide that shows the consummation relationships and the

importance of the seven food groups, and the top zone is the consummation limitation area.

• The pyramid is based on the beginnings of variety, flexibility and proporcionality in foods consummation. As a result, we must reduce some foods as for example biscuits, however experts recommend increase the consume of vegetables.

• The pyramid is useful and a correct method for teaching basic patterns of foods consummation to the society. In that we can see many basic recommendation for each food group.

NUTRITION PYRAMID• The seven food groups are represented in the nutrition pyramid and are

organized in 6 blocks and dividided in 4 rows (from less to more consumption) :

- Row-Level 1: Bread, cereals, paste and potatoe.

- Row- Level 2: Vegatables + Fruits (two blocks in the same row).

- Row- Level 3: Milk and derivades + meat, eggs, fish, birds and vegetables. (two blocks)

- Row-Level 4: Fats, oil and sweets.

PYRAMID LEVELS AND RECOMMENDATIONS

First Level :

It is composed by: cereals, rice, paste, bread and potatoes. This level is the lowest. Foods provide us carbohydrates and the biggest calories part that we consume every day.

The quantity of food that we should consume in this level is related with the quantity of physical activity that we do, and moreover with our age and sex.

Experts recommend approximately 4-6 rations of that food per day.

PYRAMID LEVELS AND RECOMMENDATIONS

Second Level :

It is formed by two different foods that in the nutrition pyramid share row, and this are: vegetables and fruits.

This level is characterized for having 2 important food groups, due to their input in vitamins, minerals and their fiber content. We must try to increase our consumption in that type of food because they are very healthy for us.

Experts recommend approximately 2-5 racions/day of vegetables and 2-4 pieces/day of fruits .

PYRAMID LEVELS AND RECOMMENDATIONS

Third Level :

It is composed by this food groups: milk and derivates, meats, fish, nuts and vegetables.

Dairy foods are important due to their calcium and proteic input.

In the meat group we can destacate fish due to their protein and iron input and also de healthy fats. And in the case of meat, the better white than red because of its lower fat content. They are characterized by intake of protein, iron, zinc and essential minerals.

PYRAMID LEVELS AND RECOMMENDATIONS

Third Level :

Vegetables and nuts provide us a great protein input, and also a input in carbohydrates, vitamins and minerals.

The consumption recommendation for that level are:

2-4 racions/day of dairy products. 2 racions/day del of meat, fish and eggs. 3-4 racions/week of vegetables. 1-2 racions/day of nuts.

PYRAMID LEVELS AND RECOMMENDATIONS

Fourth Level:

This is the top level of the pyramid. Here are the foods whose consumption should be unusual or whose amount consumed must be less than the rest. Within this level are the oils and sweets.

This level is characterized for having foods with a big fat input like for example oil or olives. We must moderate the consumption of this type of food.

Experts recommend to consume 2-4 racions/day of oils. Experts recommend to consume 2 or less racions per week of

sweets.

EXTRA RECOMMENDATIONS

- Food can be replaced by other but not the same block by another block of a different, but belong to the same row. That is, you can not stop eating vegetables and fruits change it even if they are on the same level.

- Appart of that, we should:

To ingire 2 – 2,5 litres per day of mineral water. To 30 minutes of daily physical activity. To divide our daily ingest in 5 foods. To consume carefully frieds, Not to eat lot of salt in our foods.