The pyramid aims in eating a variety of foods to get the nutrients you need while eating the right amount of calories to maintain a healthy weight.Each of the food groups provides some, but not all, of the nutrients you need. Foods in one group cannot replace another.
The Top of the Pyramid
Fats, oils and sweets should
be used sparingly in the diet and therefore are represented as tip of the
pyramid. Fats and sweets provide calories but little or no vitamins and
minerals.
The Middle of the Pyramid
Protein is needed in
moderate amounts in the diet and therefore represents the upper middle of the
pyramid. Milk, yogurt and cheese; and meat, poultry, fish, dry beans, eggs and
nuts - two groups of foods that come mostly from animals – are important for
protein, calcium, iron and zinc. Choose lean meats, skinless poultry, fish and
low-fat dairy products to control fat and cholesterol. Fruits and vegetables
which help form the foundation of the pyramid. Besides an excellent source of
vitamins, minerals and fiber, vegetables and fruits (plant foods) are low-fat,
low-sodium and cholesterol-free. Eating a variety of vegetables and fruits will
help ensure that you meet your daily need for Vitamin C and other nutrients.
The Base of the Pyramid
Bread, cereals, rice and
pasta - all foods from grains - are found at the base of the Pyramid because
they are the foundation upon which the rest of the diet is planned. Try to
choose 6-11 servings of these daily. Grains supply fiber, carbohydrates,
vitamins and minerals. They are usually low in fat and are the preferred fuel
for our brain, nervous system and muscles.