Take care of yourself, it's the pyramid of healthy nutrition!

1. Grain products as the foundation of a healthy diet

2. Fruits and vegetables

3. Milk along with processed dairy products

4. Meat, fish, eggs, and pulses = Products rich in protein

5. Substances containing fat

1. Grain products as the foundation of a healthy diet

In the food pyramid, grain products are positioned directly above fruits and vegetables as the primary energy source in human nutrition. The carbohydrates they contain are the only source of energy for the brain, nervous system, and red blood cells. They provide complex carbohydrates, dietary fiber, and plant proteins, which are rich in B vitamins and vitamin E, as well as important minerals such as iron, copper, magnesium, zinc, potassium, and phosphorus. Carbohydrates are essential for the oxidation of fatty acids and can also be used for glucose-amino acid synthesis. It is important to consume whole grain products, as they are particularly rich in nutrients. Products obtained from higher processing stages have a lower content of vitamins and minerals.

2. Fruits and vegetables

Fruits and vegetables constitute the foundation of the current healthy eating pyramid, particularly after engaging in physical activities. This signifies that their consumption should be especially prioritized in daily nutrition. Maintaining a balanced relationship between them is essential. Throughout the day, the proportionate ratio should be ¾ vegetables and ¼ fruits. The limitation of fruit consumption is due to the high concentration of simple sugars, such as fructose. Fruits and vegetables are abundant sources of indispensable vitamins, including vitamin C, β-carotene, folic acid, and vitamin K. They also provide substantial amounts of minerals like calcium, potassium, magnesium, and sodium. They are also excellent sources of dietary fiber, which promotes digestive regulation, prevents constipation, and positively impacts cholesterol and blood sugar levels. Furthermore, it enhances the feeling of satiety, leading to a reduction in hunger. Dietary fiber is utilized in the treatment of diet-related ailments, such as atherosclerosis, diabetes, and obesity.

3. Milk along with processed dairy products

This is the next level in the healthy eating pyramid where these products should appear on the menu twice a day. They are a source of calcium and high-value biological proteins. They also provide B vitamins, vitamins A and D, and mineral ingredients such as magnesium, potassium, and zinc. Milk and its processed products contain saturated fatty acids and carbohydrates in the form of lactose. It is important to emphasize that the ratio of saturates to unsaturates should be adequate, and therefore the daily diet should not be based solely on products of animal origin. People who have difficulty digesting lactose can take advantage of the wide range of lactose-free products available on the market. Milk proteins from cows are characterized by a high lysine content, making them an excellent complement to plant proteins that contain less of it.

4. Meat, fish, eggs, and pulses = Products rich in protein

These products refer to the region located just below the top of the food pyramid. Meat is a source of high-quality protein, vitamins B, especially B1, B12, PP, and easily digestible iron. It is recommended that the daily diet includes meat products with a lower content of saturated fatty acids, such as poultry. However, red meat, such as beef, should not be neglected, as it is a source of easily digestible iron, which can be used for example in the treatment of anemia.

5. Substances containing fat

They are at the top of the pyramid, but the significance of these substances in the diet is very high. It is also crucial to consider the quality of these substances. Including fats in the daily diet that serve as a source of essential unsaturated fatty acids is the best approach. They are present in plant-based products such as oils, olives, and nuts. These fats are also found in fish. However, it is important to limit the consumption of animal fats and pay attention not only to added fats but also to the presence of fats in products and meals. By adhering to the principles of a healthy diet and the recommendations of the Healthy Eating Pyramid, we can maintain our health and well-being throughout our lives. However, it is essential to remember that this is only a recommendation, as the requirement for individual nutrients always depends on the specific needs of our body.