We are sure that you have all heard about the food pyramid. This tool used to advise the population on the proper consumption of different foods. Or put another way, a guide to know how to balance our meals.
The food pyramid It is contained in the “Food Guides for the Spanish Population”, prepared by the Spanish Society of Community Nutrition (SENC). The current model was published in 2017 and today there is a need to update it. Today we share with you in Bezzia how to interpret it to create balanced menus and we talked about what updates are expected comparing it with other food pyramids.
Interpretation of the food pyramid
The food pyramid aims to illustrate those foods that we must prioritize to achieve a balanced and healthy diet. At the base of the pyramid are these foods that we must give priority to, while at the top are those whose consumption we must limit. Simple, right?
The levels of the pyramid
Under the food pyramid there are some tips, which go beyond the diet itself but are as important as this, to maintain a healthy visa style. Daily physical activity, emotional balance, energy balance, healthy culinary techniques and fluid intake, water, which should be 4-6 glasses a day, are cited. On these tips, the pyramid itself begins and the main food groups appear, in priority order of consumption, which are the following.
- Bread, cereals, rice, pasta, legumes and potatoes, they complete in the first group. As indicated in the pyramid itself, it is preferable to choose bread, cereals, pasta and brown rice, as they provide more dietary fiber to our diet. This food group is also specified that it must be adjusted to the degree of physical activity that we carry out in order to achieve a good energy balance.
- Fruits, vegetables and virgin olive oil extra make up the second food group. They must be introduced in each main meal and can also be consumed as lunch or a snack. I'm sure you've all heard more than once that you should eat at least 5 pieces of fruits or vegetables every day. This is because they provide us with a large amount of key vitamins and minerals to have a healthy diet.
- Dairy, eggs, fish, white meat and nuts they complete the third level. The ideal consumption of the foods that are included in this step is one to three servings a day and alternately except for dairy, in which a maximum of three servings a day is recommended.
- Red meats and sausages they occupy almost the top of the pyramid. Due to its high content of saturated fat, its consumption should be moderate, sometimes.
- The top of the food pyramid is occupied by pastries, pastries, candies ... in general, foods rich in fats and sugars whose consumption should be occasional or exceptional.
Controversies
What is controversial about this pyramid? Why do many nutritionists demand that you upgrade? Yes we compare the food pyramid By which we are currently guided by others, such as the pyramid proposed by Nutrition Australia or the one elaborated by the Flemish Institute for a Healthy Life, it is inevitable to observe notable differences.
In both pyramids encourages the consumption of vegetables and greens, placing these foods at the base and relegating flours and cereals to a more discreet place. One of the most demanded requests by Spanish nutritionists.
Another controversial point is the appearance in the pyramid of cakes, pastries, candies ... Foods that under the gaze of a nutritionist cannot be recommended under the name of healthy eating and that, therefore, should be outside the food pyramid as in the Australian version.
In addition, as you may have already observed in none of these columns is mention made of the alcoholic drinks, whose consumption in Spain is standardized, as well as supplements that are not food and whose presence can suggest its need within a healthy diet.