The Healthy Eating Pyramid

The "Healthy Eating Pyramid" is a guide to eating a healthy diet. What is a healthy diet for you
depends not only on your age and sex, but also on your body condition. This article gives an
insight into the Healthy Eating Pyramid. Read on...

Many people have a wrong notion about the concept of healthy eating. Youngsters think
remaining thin by depriving themselves of all foods they love to eat is healthy eating. However,
they are wrong. Healthy diet has nothing to do with remaining thin by depriving oneself of food.
A healthy and nutritious diet should impart a sense of well-being and make you feel energetic.

The Healthy Eating Pyramid - Tips

Harvard School of Public Health developed a nutrition guide for healthy eating called "The
Healthy Eating Pyramid". The principles underlying the Healthy Eating Pyramid stress mainly
two things. They are regular exercise and weight control. The Healthy Eating Pyramid lays the
foundation of healthy eating in eating more of vegetables and whole grains and less of red meat
and refined grains. Here are a few tips to follow "Healthy Eating Pyramid".

Regular Exercise - Regular exercise is the basic principle for any healthy diet pyramid. The
reason is it helps to keep your weight in check.

Focus on Food You Eat - The Healthy Eating Pyramid guides you to what kind of food you
should eat, how you should eat and when you should eat. It advises you as to the number of
servings you can eat. So eat your fill of healthy food and do not worry about the calories.

Give Importance to Vegetables - This guide stresses on a vegetarian diet that includes plenty of
fruits and green vegetables daily. You can also use whole grains and healthy fats such as canola
and olive oil.

Avoid Red Meat - The healthy nutritional guide advises on avoiding red meat such as beef and
mutton. It would be a good idea to forgo refined grains, carbonated/sugary drinks, potatoes and
salty snacks. Instead of red meat have fish or lean meat such as turkey, chicken and other
poultry.

Have a Multivitamin Daily - This healthy diet pyramid suggests the inclusion of multivitamins in
your daily diet.

The Healthy Eating Pyramid - Different Levels

There are six levels in the "Healthy Eating Pyramid" and each level has a group of foods
recommended in your daily diet.

First Group - The food belonging to this group includes breads and cereals. You can have
maximum 10 to 12 helpings a day. Grains form the basis of this level.

Second and Third Groups - The food items falling in this group include vegetables and fruits.
They are a source of fiber and vitamins. The health pyramid recommends at least 4 servings a
day.

Fourth Group - The fourth food level consists of dairy products like cheese, milk, and yogurt.
The "Healthy Eating Pyramid" recommends 3 servings per day.

Fifth Group - Foods that provide vitamins, minerals and protein are included in this group. Some
of the foods recommended in the fifth level are meat, poultry, eggs and fish. You should also
include dry fruits, nuts and beans. Have at least 2 helpings a day.

Sixth Group - This is the last group in the "Healthy Eating Pyramid" and is placed at top in the
food pyramid. These food items are high in sugar and fat. It is wise to consume these foods
sparingly.

A significant feature of this healthy pyramid is it gives importance to the quality and not the
quantity of food you eat. A recent update to the "Healthy Eating Pyramid", is the inclusion of salt
to the sixth group, and recommends adding salt sparingly to your food. It also suggests including
Vitamin D daily in your diet.

By Maya Pillai