A golden triangle made to cope with human physiological characteristics

Nutrition Pyramid (also called "Food Guide Pyramid", "Nutrition Pyramid", "Balanced Diet Pyramid", "Food Pyramid" and "Diet Pyramid" etc.) is a pyramid-shaped golden triangle made by man to cope with human physiological characteristics.

In order to guide people's rational nutrition, the Nutrition Society of China put forward a food guide, which is vividly called "4+ 1 nutrition pyramid" (namely "nutrition pyramid"). "4+ 1" means that the daily diet should include four kinds of food: grain, beans, vegetables, fruits, milk and dairy products, and poultry, meat, fish and eggs. Based on these four kinds of food, salt, oil and sugar should be appropriately added.

Chinese name

Nutrition pyramid

another name

Food guide pyramid

shape

Pyramid shape

purpose

Guide people to rational nutrition.

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Introduction to the origin, diet structure, healthy diet plan, dietary guidelines and related applications, said TA

brief introduction

In order to guide people's rational nutrition, the Nutrition Society of China put forward a food guide, which is vividly called "4+ 1 nutrition pyramid" (namely "nutrition pyramid").

"4+ 1" means that the daily diet should include four kinds of food: grain, beans, vegetables, fruits, milk and dairy products, and poultry, meat, fish and eggs. Based on these four kinds of food, salt, oil and sugar should be appropriately added.

origin

1992 The U.S. Department of Agriculture published the "Food Guide Pyramid" (i.e., the "Nutrition Pyramid") chart, saying that this chart is the best graphic to guide Americans to take nutrition from a balanced diet. In order to draw this chart, the US Department of Agriculture spent nearly three years, costing nearly one million dollars, and after many tests, it finally got the consent of all parties including the US Minister of Health and Welfare and put it into practice. [ 1]

The original nutrition pyramid diagram

dietary structure

The first layer of the "pyramid" is the most important cereal, which constitutes the tower foundation and should account for a large proportion in the diet. The intake of legumes in each diet is 250-400g, and the ratio of grain to legumes is10:1.

Nutritional pyramid structure

The second layer of the pyramid is vegetables and fruits, so it occupies a considerable position in the pyramid. The daily intake of vegetables and fruits is 250-450g, and the ratio of vegetables to fruits is 8:1.

The third layer of the pyramid is milk and dairy products to supplement high-quality protein and calcium. The daily intake is 300g.

The fourth floor of the "pyramid" is animal food, which mainly provides protein, fat, B vitamins and inorganic salts. The daily intake of animal food such as poultry, meat, fish and eggs is100-200g.

The top of the "pyramid" is an appropriate amount of oil, salt and sugar.

The above four basic components and the spire are superimposed together like a "pyramid".

Healthy eating plan

Many people take diet pills, eat some fashionable diets, resolutely refuse to eat certain foods, eat certain foods and so on. With so many crazy dietary suggestions, how can you remember the basics of a healthy diet? When it comes to nutritious and healthy eating, the food pyramid of USDA can provide you with a healthy eating framework and good nutrition guidelines.

The food pyramid has not changed much for many years, but there have been some adjustments. The new food pyramid gives the concept of food group and healthy and nutritious food collocation:

One of the changes is that the recommended consumption of fruits and vegetables has increased slightly. Women should eat at least 7 servings of fruits and vegetables every day, while men need to eat at least 9 servings. Sandra Meyerowitz, an American nutritionist, said, "We only know that fruits and vegetables contain many good things, such as essential nutrients and cellulose. However, under the influence of many fashionable diets, people seem to have forgotten that carbohydrates are also an essential component of a healthy diet. "

To this end, the US Department of Agriculture recommends the following nutrition guidelines, and you can find a suitable healthy eating plan by following these suggestions:

Eat more fruits and vegetables: Eat 7~9 servings of fruits and vegetables every day.

Low-fat dairy products: cheese, yogurt or other foods rich in calcium, eat at least 3 cups of low-fat or fat-free milk every day.

Choose coarse grains: get at least 6~8 servings of coarse grains every day.

Fat intake: try to avoid eating trans and saturated fat, sodium (salt), sugar and cholesterol, and limit the daily intake of fat to only about 20%~35% of the total calories.

Choose high-quality protein: Make sure that about 15% of your daily calories come from skinless chicken, fish and beans.

Here are some other tips to help you develop healthy eating habits. If you can keep these nutrition guidelines in mind, a healthy eating life will be around you:

According to your own situation (trying to lose weight or trying to maintain weight), pay attention to controlling the number of meals. Most restaurants now offer appetizers that are closer to the right amount than the main course. Drink plenty of water every day, preferably eight glasses of water. Change your habit of choosing food to ensure that you can get a variety of vitamins and other nutrients through diet every day. Know the calories you should consume every day. Cherish yourself and don't deprive yourself of the right to enjoy food, but only moderately. Learn some basic knowledge about diet and nutrition, and make a nutritious diet a part of your daily life.

Dietary guide

According to the article "What is the nutrition pyramid?" published by Northern Network, the World Health Organization recommends a reasonable diet structure, which is represented by a pyramid. * * * is divided into four layers:

Sugar salt oil 10%

Fish, egg and milk 20%

Fruits and vegetables 30%

Pasta rice 40%

Related applications

According to the website of China Nutrition Society, the application of China residents' balanced diet pagoda given by the society is as follows:

1. Determine the energy level that suits you.

The suitable intake range of various foods per person per day suggested in the dietary pagoda is suitable for general healthy adults, and it should be appropriately adjusted according to the individual's age, gender, height, weight, labor intensity and season in practical application.

2. Determine your food needs according to your energy level.

The suitable intake range of various foods per person per day suggested by the Dietary Pagoda is suitable for ordinary healthy adults. The intake of 10 foods is suggested according to seven energy levels, and it should be selected according to its own energy needs.

3. The same kind of food is exchanged, and colorful meals are prepared.

The application of dietary pagoda can combine nutrition with delicacy, and allocate three meals a day according to the principle of similar exchange and variety.

4. Make full use of local resources according to local conditions.

China is a vast country with different eating habits and products. Only by making full use of local resources according to local conditions can the dietary pagoda be effectively applied.

5. Get into the habit and stick to it for a long time.

The effect of diet on health is a long-term result. Dietary pagoda applied to balanced diet needs to develop habits from childhood and persevere in order to fully reflect its great promotion to health.