The food pyramid – known in other Spanish-speaking countries as the food pyramid or nutritional pyramid – is a way of classifying the foods that we must consume to be healthy. You’ve probably seen a food pyramid before, but just in case, here’s what it looks like:
As you can see, in the food pyramid there are different food groups in levels of different sizes. In each level there are examples of food that you can exchange and vary in your food, as they provide similar benefits in a diet. For example, you can trade bread for pasta or cereal. Also, the size of each level indicates the amount you need from each food group in your daily diet.
Each level of the food pyramid provides:
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First level (cereals, bread, potatoes and pasta): they give energy and benefit performance when the person performs physical activity.
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Second level (fruits and vegetables): provide vitamins, minerals, antioxidants and fiber.
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Third level (dairy, meat and legumes): improve the health of bones and teeth. They also provide zinc, iron and other minerals. Meats provide protein, iron, and healthy fats.
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Fourth level (fats, butter, oils and vegetable foods such as almonds): it is better to prefer olive and soybean oil and nuts, almonds and olives, because of the type of fat they provide.
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Fifth level (sugar and honey): it is preferable to avoid them or eat them in small amounts to prevent obesity. Some nutritional pyramids consider that both the fourth and fifth levels should be consumed in moderate amounts and even establish them in a single level.
The foods from each level of the pyramid that you need if you are an adult with light activity are:
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4 dairy a day
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White meat 2 to 3 times a week
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Red meat once a week
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Legumes 2 times a week
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Eggs 2 or 3 times a week
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Daily 2 or 3 servings of fruits and vegetables
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Cereals and pasta 4 or 5 times a week
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300 to 400 grams of bread a day
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Few oils and fats
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little sugar
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1.5 to 2 liters of water
In total, a lightly active adult woman requires about 1,700 to 2,000 kcal and a lightly active adult man 2,500 to 2,800 kcal. This is achieved with the aforementioned suggestions. So go ahead and take care of your diet. You will see that the results will help you feel much better.
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