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The balanced and reasonable nutritional pyramid is the basis for choosing suitable and healthy foods and ensuring adequate supply of energy and nutrients. The Food Pyramid helps to build, form and remind healthy eating habits. Depending on the age, there will be a separate nutritional pyramid, suitable for the development of each stage.1. What is the nutritional pyramid?
Nutritional food pyramid is a pyramid model that provides information about foods as well as appropriate amounts of consumption, divided into different groups of substances and specifically calculated corresponding to active energy needs. activities of each subject (children, adults or pregnant and lactating women).
Based on the nutritional food pyramid, you can build a daily menu, a healthy and scientific diet to both provide enough energy and help your body stay healthy and develop.
Tháp dinh dưỡng dành cho bà bầu
2. The role of the nutrition pyramid
Nutritional food pyramid is very important, because it is the basis for choosing foods, building menus suitable for different audiences and ages. The nutritional pyramid has the following roles:
Nutritional balance: For young children, a balanced diet is very important for the overall development of the child. Parents and schools can rely on the nutrition pyramid to build a nutritional regimen for preschool children with appropriate age groups to ensure that they provide enough necessary nutrients and energy for children to work and learn. and playing. Establish and maintain a scientific diet: For adults, the nutrition pyramid will help establish and maintain a scientific, reasonable and healthy diet. Improve and remind eating habits: Not only helping to form a diet, the daily nutrition pyramid also helps to improve eating habits in people who want to have a better diet to improve health disease prevention. Reference: Nutrition pyramid for diabetics
Thế nào là tháp dinh dưỡng cân đối, hợp lý?
3. What is a balanced and reasonable nutritional pyramid?
The balanced and reasonable nutrition pyramid must include 7 parts divided into 5 main food groups, which are: salt-sugar, fat, protein, vegetables and grains. A scientific diet built on the pyramid of nutrients will help us have good health and limit diseases.
Here are 5 food groups of a balanced and reasonable nutrition pyramid, ranked from bottom to top with decreasing priority:
Grains (starch): Of the total dietary energy of an adult, Cereals are starchy foods, the main source of energy, accounting for 60% - 65%. The common foods of this group include rice, potatoes, sweet potatoes, corn, noodles, ... Vegetables (fiber): After cereals, vegetables are the foods we need to give priority to. two to increase fiber for the body according to the nutritional pyramid. This is a rich source of vitamins and minerals. Protein: The source of protein for the body should include plants and animals, in which meat (pork, chicken, seafood, ...) is vegetable protein, while eggs, milk, products from milk, legumes, ... are vegetable proteins. In addition to protein, this food group also provides many essential vitamins and minerals such as calcium, iron, zinc, vitamin B12, ... Oil, fat (fat): A small amount of healthy fat is also recommended. Encouragement according to the daily nutritional pyramid is very necessary for the brain and heart. Vegetable oils such as olive oil, soybean oil, and rice oil are healthy fats. Besides, avocados and nuts are also a good source of fats for the body. Sugar, salt: Finally, sugar and salt are the food groups that need to be consumed the most because they affect health if used in excess. The Nutrition Tower recommends using very little salt when processing, cooking as well as using fish sauce in meals to prevent blood pressure and heart disease. Instead of sweet candies, we can supply sugar to the body through natural fruits.
Không nên sử dụng quá nhiều đường, muối để phòng ngừa bệnh huyết áp, tim mạch
4. Some notes when building a daily menu based on the nutritional pyramid
Before making a daily menu based on a balanced and reasonable nutrition pyramid, it is necessary to note some of the following information to make the meal more diverse and stimulate the palate while still ensuring good health and flexibility:
Add spices and herbs: A delicious and nutritious meal needs more spices and herbs to look more eye-catching and stimulate the palate better. Not only help food taste delicious, natural, spices and herbs also provide many substances that are very good for health. Drink enough water: Not in the food group, however, at the bottom of the nutrition pyramid, water is a top priority. Every day, we must make sure to drink enough water to help the body stay active and perform essential functions. Water includes juices and milk, so it's a good idea to balance your total water intake according to the nutrition pyramid's recommendations. Suitable for each object and age: Depending on each object, different ages will have different daily nutritional pyramids, based on that, we will make an appropriate menu. Increase exercise combined with nutrition: In addition to a healthy scientific diet, increasing exercise is essential to maintaining a healthy health, helping to prevent and limit many diseases. such as cardiovascular disease, diabetes, ... The balanced nutrition pyramid must include 5 food groups with priority levels of cereals - food, vegetables, protein, oil - fat and sugar - salt. reasonable construction depending on the audience and age.
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