A golden triangle in line with human physiological characteristics
Nutrition pyramid (also known as "food guide pyramid", "nutrition pyramid", "balanced diet pyramid", "food pyramid", "diet pyramid" and so on. ) is a golden triangle made by a person in the shape of a pyramid to cope with the physiological characteristics of the human body.
In order to guide people's rational nutrition, China Nutrition Society 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 foods: cereals, beans, vegetables, fruits, milk and dairy products, and poultry, meat, fish and eggs, and salt, oil and sugar should be added appropriately on the basis of these four kinds of foods.
Chinese name
Nutrition pyramid
Another name
Food guide pyramid
shape
Pyramid shape
purpose
Guide people to rational nutrition.
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This paper introduces the origin, diet structure, healthy diet plan, diet guide and related applications, and says TA
brief introduction
In order to guide people's rational nutrition, China Nutrition Society 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 foods: cereals, beans, vegetables, fruits, milk and dairy products, and poultry, meat, fish and eggs, and salt, oil and sugar should be added appropriately on the basis of these four kinds of foods.
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 graph to guide Americans to absorb nutrition from a balanced diet. In order to draw this chart, the US Department of Agriculture spent nearly three years and nearly one million dollars. After many tests, it was finally agreed by all parties including the US Minister of Health and Welfare and put into practice. [ 1]
Primitive nutrition pyramid diagram
dietary structure
The first layer of the "pyramid" is the most important cereal, which constitutes the foundation of the tower and should account for a large proportion in the diet. The intake of beans in each meal is 250-400g, and the ratio of grains to beans is 10: 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 and 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 300 grams.
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 is 100-200g.
At the top of the "pyramid" is the right 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 basic principles of healthy eating? When it comes to nutrition and healthy diet, the food pyramid of USDA can provide you with a healthy diet framework and a good nutrition guide.
The food pyramid has not changed much over the 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 intake 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 forget that carbohydrates are also an essential part 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 according to 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: take 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 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 suggestions to help you develop healthy eating habits. If you can remember these nutrition guidelines, a healthy eating life will revolve around you:
According to your own situation (trying to lose weight or trying to keep weight), pay attention to controlling the number of meals. Most restaurants now serve appetizers closer to the right amount than the main course. Drink plenty of water every day, preferably eight glasses of water. Change the habit of choosing food and ensure that you can get a variety of vitamins and other nutrients through diet every day. Know how many calories you should consume every day. Cherish yourself, don't deprive yourself of the right to enjoy food, just be moderate. Learn some basic knowledge of diet nutrition, so that nutritious diet becomes a part of daily life.
Dietary guide
According to the article "What is a nutrition pyramid? Published by the Northern Network, the World Health Organization recommended a reasonable diet structure, represented by the pyramid. * * * is divided into four layers:
Sugar salt oil 10%
Fish, eggs and milk 20%
Fruits and vegetables 30%
Spaghetti and 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 Dietary Pagoda is suitable for general healthy adults, and should be appropriately adjusted according to individual's age, sex, height, weight, labor intensity, season and other factors in practical application.
2. Determine your food requirement according to your energy level.
The suitable intake range of various foods per person per day suggested by the Dietary Pagoda is suitable for general healthy adults. The intake of 10 foods recommended according to seven energy levels should be selected according to their own energy needs.
3. Swap similar foods and prepare colorful meals.
The application of dietary pagoda can combine nutrition and delicacy, and distribute three meals a day according to the principle of similar exchange and diversity.
4. Make full use of local resources according to local conditions.
China is a vast country with different eating habits and products. Only by adapting to local conditions and making full use of local resources can the dietary pagoda be effectively applied.
5. Develop a 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.