Food pyramid and food groups
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The food guide pyramid shows recommended daily servings of different food groups in proportions. Grains form the broad base and should be eaten abundantly as the foundation of a healthy diet. Vegetables and fruits can be eaten in surplus amounts as snacks between meals as they provide vitamins and minerals. Cereals and grains occupy the next level and should provide 75% of daily carbohydrates. Milk, meat, and poultry are separated and should be eaten in moderation as they are protein-rich. Fats and oils are at the top and should be consumed in very small amounts as they are high in calories.
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Food pyramid and food groups
- 3. SoMe BaSiC pOiNtS The food guide pyramid is a graphic depiction of the daily food guide that shows depict variety, moderation, and proportions. The size of each section represents the number of daily servings recommended. The broad base at the bottom conveys the message that grains should be abundant and form the foundation of a healthy diet.
- 4. Vegetable, Salads and fruit Although this groups provides micro nutrients and is less needed in the diet but this “less amount” is vital for our body. One should eat fresh and clean vegetables and fruits, especially raw. One can eat these in surplus amounts without restrictions like other groups and can be eaten as “snacks” between meals. It supplies our body a number of anti-oxidants and fresh nutrients.
- 5. Cereals and grains They are at the 2nd bottom level which means they should be consumed in a slightly large amount but less than vegetables and fruits. They are the main source of carbohydrates and 75% of our daily energy should come from carbohydrates according to ICMR.
- 6. Milk and milk products, poultry and meat In the previous food pyramid, they were kept in the same slot but now are separated in different slots. These are very important as they are a protein rich diet. One glass of milk is very crucial, it only lacks iron and Vit.C. They should be eaten in a limited amount. Poultry includes meat, fish and related products. However one should avoid butter and cheese to an extent.
- 7. Fats and Oils They were at the topmost slot in the previous pyramid, and occupy the 2nd topmost slot in the new one. One should avoid eating them and should be consumed in a very very less amount as hey are highly rich in fats and oils which are not so good for body. Even their 1g contains lot of energy and fats. They are concentrated source of energy.
- 8. THE DIFFERENT SLOTS IN THE FOOD PYRAMID ARE OCCUPIED BY DIFFERENT FOOD GROUPS. THERE ARE 5 FOOD GROUPS IDENTIFIED BY ICMR (INDIAN COUNCIL OF MEDICAL RESEARCH)
- 9. FOOD GROUPS NUTRIENTS Cereals & products: Rice, wheat, bajra, maize, rag, jawar etc Pulses & Legumes: all kind of grams, peas, soyabeans, rajma, beans etc Milk & meat products: Milk, curd, cheese, meat, fish, mutton. Fruits & vegetables: Guava, tomato, mango ripe, papaya, orange, Amaranth, spinach, drumstick Fats and Sugars: Butter, ghee, hydrogenated fat, oils sugar and jaggery Energy, protein, invisible fat, thiamine, riboflavin, folic acid, fiber, iron Energy, protein, thiamine, riboflavin, folic acid, calcium, fiber, iron Protein, fat, riboflavin, Vit A, calcium Carotenoids, vitamin–C, fiber, calcium Energy, fat, essential fatty acid, fat soluble vitamins Iron in jaggery
- 10. S.No Five Food Groups Breakfast Lunch Evening Tea 1 Cereals Wheat flour parantha Kale, chane, pulao Bread Pakoda 2 Pulses Soybean atta in parantha Dripped in Gram Flour Raita stuffed with paneer 3 Milk/eggs/flesh foods Mango shake - - 4 Fruits and vegetables - Cucumber Mint Guava Chutney 5 Fats and oils Used in cooking Used in cooking Used for frying