The Food Pyramid – A Guide to a Balanced Diet

We explain what the food pyramid is, its function, how it was created and which food group each step represents.

What is the food pyramid?

It is known as the food pyramid, nutritional pyramid, food pyramid or other similar names,  a graphical model of the  foods  we should eat daily and in what proportions  to stay healthy.

As the name suggests, it is a pyramid or triangle segmented into five or six hierarchical links, ordered from base to top, in each of which a certain type of food substance is represented. Each stage has a different size, to indicate the proportions in which food should be consumed, to maintain a diet that equally satisfies all the  needs of the organism  .

The food pyramids can vary according to the model accepted in each country, in particular when they are adapted to the foods present in their diet and their gastronomic culture; but in general they obey the same nutritional principle which  establishes a daily intake of 55% carbohydrates, 30% lipids and 15%  proteins  , fibers,  vitamins  and minerals  , as the ideal proportion recommended for human beings.

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Each of these food groups is usually represented by a specific color, a specific design, or simply noted on its corresponding rung of the pyramid, and often accompanied by the portions that its size represents.

The first nutritional pyramids  were created at the end of the 19th century  , but perhaps the best known of all is the one created in the United States by the Department of Agriculture in 1992, and which was later revised and reformulated in 2005 (under the name “  My pyramid”). : steps to better health  ”, i.e. “My pyramid: steps to better health”, in order to integrate the need for physical exercise into the daily routine.

There are, of course, alternative versions of this pyramid, suitable for the Mediterranean diet, Arab and Jewish consumption patterns, and even a vegan nutritional pyramid. There are also other graphic formats to display the same information, such as the food wheel.

According to the food pyramid, from the Spanish Foundation for  Community Nutrition  , the suggested proportion of food would be:

• Top of the pyramid  . Foods that should be eaten sporadically, i.e. not daily, because they are tasty but provide no significant nutritional content, such as sweets, salty snacks, fat spreads, and sugary drinks .
• Second rung  . Foods that should be eaten occasionally and moderately, although in larger quantities, as they contain essential nutrients and proteins, but also a high fat content. Among them are sausages, red meats, cold cuts and cured meats.
• Third level  . Foods that must be consumed daily in different ways, since they are the body’s main source of energy and protein, but the abuse of which leads to metabolic and nutritional problems. We refer to dairy products (2-3 daily servings) and lean meats, fish, white meats, legumes, nuts and eggs (1-3 daily servings, alternating).
• Fourth level  . Foods recommended for daily consumption, which should be abundant in our diet. These are vegetables (2-3 daily servings), fruit (3-4 daily servings) and virgin olive oils.
• Base of the pyramid  . Foods that can be eaten daily, but always depending on the degree of physical exercise and daily activity. The more intense our days, the more portions we can eat, and the less physically intense, the less we need to eat. In this step are whole grain flour bread, whole wheat pasta, brown rice, potatoes, soft legumes and chestnuts.

What is the food plate for?

The food plate allows you to visualize the ideal composition of each meal:

• 2/5 of fruits and vegetables,
• 2/5 floury foods, 
• 1/5 protein foods,  
• The glass of water represents drinks. 

The Food Pyramid – A guide to a balanced diet

healthy food pyramid

• Eat the most – cereals
• Eat more – Vegetables and fruits
• Eat in moderation – Meat, fish, eggs and alternatives (including dried beans) and milk and alternatives
• Eat less – Fat/oil, salt and sugar
• Drink a sufficient amount of liquid (including water, tea, clear soup, etc.) daily

Healthy food pyramid for children (2 to 5 years old)

• Cereals: 1.5 to 3 bowls
• Vegetables: at least 1.5 servings
• Fruit: at least 1 serving
• Meat, fish, egg and alternatives: 1.5 – 3 taels
• Milk and Alternatives: 2 servings
• Fat/oil, salt and sugar: eat less
• Fluid: 4 – 5 glasses

Healthy food pyramid for kids (ages 6-11)

• Cereals: 3 – 4 bowls
• Vegetables: at least 2 servings
• Fruit: at least 2 servings
• Meat, fish, egg and alternatives: 3 – 5 taels
• Milk and Alternatives: 2 servings
• Fat/oil, salt and sugar: eat less
• Fluid: 6 – 8 glasses

Healthy food pyramid for teens (ages 12-17)

• Cereals: 4 – 6 bowls
• Vegetables: at least 3 servings
• Fruit: at least 2 servings
• Meat, fish, egg and alternatives: 4 – 6 taels
• Milk and Alternatives: 2 servings
• Fat/oil, salt and sugar: eat less
• Fluid: 6 – 8 glasses

Healthy food pyramid for adults

• Cereals: 3 to 8 bowls
• Vegetables: at least 3 servings
• Fruit: at least 2 servings
• Meat, fish, egg and alternatives: 5 – 8 taels
• Milk and Alternatives: 1 to 2 servings
• Fat/oil, salt and sugar: eat less
• Fluid: 6 – 8 glasses

Healthy food pyramid for seniors

• Cereals: 3 to 5 bowls
• Vegetables: at least 3 servings
• Fruit: at least 2 servings
• Meat, fish, egg and alternatives: 5 – 6 taels
• Milk and Alternatives: 1 to 2 servings
• Fat/oil, salt and sugar: eat less
• Fluid: 6 – 8 glasses

Remarks

• 1 tael is about 40 grams (raw meat).
• The above recommendations are intended for healthy people only. People with chronic conditions and specific nutritional needs should consult their family doctor and dietitian for personalized dietary recommendations.

Food Exchange List:

1 bowl of cereal is equivalent to:

• Riz cuit, 1 bol
• Cooked noodles, 1  ¹  ⁄  ₄  bowls
• Pain, 2 tranches

1 serving of vegetables is equivalent to:

• Cooked vegetables,  ¹  ⁄  ₂  bowl
• Raw vegetables, 1 bowl

1 serving of fruit equals:

• Medium apple, 1 piece
• Kiwi, 2 pieces
• Fruit cups,  ¹  ⁄  ₂  bowl

1 tael of meat is equivalent to:

• Cooked meat, 4-5 slices
• Egg, 1 piece
• Silken tofu, 1 piece

1 serving of Milk and Alternatives equals:

• Low-fat milk, 1 cup (240 ml)
• Low-fat cheese, 2 slices
• Plain low-fat yogurt, 1 tub (150 ml)