[LIVE BRIEF] Food Pyramid conceptual research

 

The Food Pyramid 

• Balanced diet is key, healthy 
• Right balance of nutritious food within a calorie range
• Types and proportion of food 
• Grains should be taken as the major dietary source 
• More suits and vegetables 
• Moderate amount of meat, fish, egg, milk 
• Reduce salt fat oil and sugar 
• Trim fat from meat before cooking 
• Protein, fat, carbohydrates, vitamins and minerals 
• Same nutrients, same shelf 
• Right balance of nutritious foods 

3 main layers 

• the foundation layer 
• fruits, grains, vegetables and legumes 
• 70% of what we should eat 
• Plant food should be the largest portion 
• Vitamins, minerals and antioxidants 
• Prevent diseases 
• Main source of carbohydrates and fibre 
• 2 servings of fruits and 5 servings of vegetables

• Vegetables GREEN
• Different colours!! 
• (green broccoli, red pepper, orange carrots, yellow corn, white potato)

• Fruits RED
• Juice 
• Orange 
• Banana
• Strawberries 
• Apples 
• Pineapples  

• Grains ORANGE 
• wheat, corn and oat 
• Best is whole grains, wholemeal, wholegrain, high cereal 
• Crisp bread, pasta and cereal food 
• Popcorn 

• The middle layer 
• Yogurt BLUE
• Cheese 
• Pudding 
• Milk
• Provides calcium and proteins 
• + non dairy options (soy, rice, cereal milks) with added calcium
• Lean meat (beef, chicken) PURPLE
• Fish 
• Eggs 
• Main source of protein 
• iodine, iron, zinc, vitamin Bs 
• Omega 3 fatty acids (salmon) 

• The top layer 
• small amount every day 
• Support heart health and brain function 
• Non essential foods 
• Fats, oil, sweets 
• SHLD BE RESTRICTED, not seeing guidelines 
• Plant oils has less saturated fat, healthy fats (can get from other food groups) 

How do you link the foods together?

• Water 
• Most essential 
• Prevent dehydration 
• 1.5L prepay (adult) 
• Main drink 
• Avoid soft drinks, sport drinks, energy drinks 

• Herbs and spices 
• Medicinal properties 
• arrowroot, cinnamon, basil, mint, seed, curry powder 

• Limit salt and added sugar 
• Avoid packaged food and drinks 
• Eat more home cooked meal
• Choose frozen over can 

• Limit sodium 
• Salt 

STRUCTURE 

1. Grains (most) 
2. Fruits  2.2 vegetables (more)
3. Meat, fish, egg  3.2 diary products (moderately) 
4. fat/ oil, salt and sugar (less) 

DETAILS 

GRAINS (ORANGE) 

• Wholemeal cereals 
• Breads 
• Potatoes 
• Pasta 
• Rice 

VEGETABLES 

• Brocolli 
• Carrot 
• Tomatoes 
• mushroom 

FRUITS 

• Banana 
• Apple 
• Strawberries 
• Pineapple 

DIARY PRODUCTS 

• Milk
• Yogurt 
• Cheese 

MEAT, FISH, EGG, NUTS 

• Fish 
• Egg 
• Chicken 
• Beans  

FATS, OILS, SWEETS 

• Candies 
• Chocolate 
• Fries 
• Burger