Nutritional pyramids are systems that outline the desired food groups and portions you should eat throughout the day. Pyramids can help you control your food portions. Foods at the base of the pyramid should be included in each meal, while foods at the very tip of the pyramid should be limited in your diet. Some of them outline the exact food portions you should be eating. All pyramids promote healthy eating, exercise and moderation. Follow a pyramid that includes foods you enjoy to ensure your diet is healthful and balanced.
USDA Food Guide Pyramid
The United States Department of Agriculture (USDA) developed one of the most popular food pyramids in the U.S. As shown at MyPyramid.gov, it separates foods into grains, vegetables, fruits, dairy or protein foods. The focus is to eat a variety of foods from all food groups and control portion sizes. According to this pyramid, you should eat 3 to 4 oz. or equivalents of grain foods each day. At least half of your servings should come from whole-grain sources. Include 1 1/2 to 2 cups of fruit and 2 to 3 cups of vegetables, as well as 3 cups or equivalents from the dairy group. Lastly, the protein group in this pyramid includes both meat and plant proteins, like tofu. Eat 5 to 6 oz. of protein-rich foods each day.
Mediterranean Food Pyramid
The Mediterranean Food Pyramid is adapted from healthy food habits from southern Italy, Greece and surrounding Mediterranean cuisines. Your food selections should come from locally grown produce and regional seafood. Based on this pyramid, the majority of your diet should consist of grains, beans, legumes, olive oil, fruits and vegetables. Make these foods part of every meal. Fish and seafood, plentiful in these regions, should be enjoyed several times per week. Poultry, eggs, cheese and yogurt can also be included in your diet a few times per week. This pyramid limits red meat and processed sugary foods. While you can have these foods, limit your consumption to a few servings a month.
Vegetarian Food Pyramid
If you are a vegetarian, there is a separate food pyramid that eliminates meat. According to the Vegetarian Diet Pyramid, established by Oldways, fruits, vegetables, beans, legumes and whole grains should be consumed at every meal. This ensures that you get all of the protein your body needs, from a variety of plant sources. You can also enjoy nuts, seeds and plant oils on a daily basis. If you eat egg whites or dairy foods, they should be consumed in moderation once or twice per day. Lastly, processed foods and whole eggs should be limited and enjoyed only a few times per week.
Asian Food Pyramid
Asian cuisine includes foods that are regional to China, Japan, Taiwan and other Asian cultures. Based on the Asian Diet Pyramid, the majority of your diet includes rice, noodles, millet, corn or other grains. Fruits, vegetables, legumes, nuts and seeds are the next step of this pyramid. Vegetable oils, fish and dairy can be enjoyed daily. Include chicken, turkey and eggs in your meals several times throughout the week. It's similar to the Mediterranean Pyramid in that meat should only be consumed a few times per month.
Member Comments