In order that we derive the maximum nutrition from our daily food intake, the food guide outlines the exact proportions in which the foods should be consumed, so we can get benefited from every nutrient available to us in the foodstuff we eat. It goes without saying that our body needs not one or two but a combination of nutrients to survive and thrive. Of course, the combination of nutrients required varies in different stages of life, and being mindful of our exact requirements will help to take care of our actual needs. This is what the food pyramid helps us to do.

     The tip of the pyramid outlines what should be consumed in smallest quantities – fats, oils and sweets. The middle portion of the pyramid is broken up into blocks that identify the other nutrition we need- milk group, protein group (meat, poultry and eggs),vegetable group, fruits group , and finally the base of the pyramid – the cereal group, the largest servings. These are the five major food groups that our body needs.

     Food Group Consisting of Servings required Nutrients provided
Fats, oils and sweets Butter, margarine, oils, fats, added sugar, soft drinks, candies, desserts ( ice creams, chocolates etc) Minimum possible
Milk Products Milk, yoghurt, cheese, cottage cheese, curd 2-3 servings Iron, protein, zinc, calcium
     High Protein Group Fish, meat, poultry, nuts, eggs and dry beans 2-3 servings Iron, protein, zinc, calcium
     Vegetable Group Fresh vegetables, salads 3-5 servings Vitamins, fiber and minerals
     Fruits group Fruits and fruit juices 2-4 servings Carbohydrates, gluten
Cereals group Bread, rice, pasta, cereal 6-11 servings Carbohydrates, gluten

     This, then, is the basic knowledge of the food pyramid summarized. The fact that the quantity servings required is lowest at the top and gradually increases till the base, makes this structure a pyramid and gives it its name.

     The pyramid emphasizes the fact that no food group is complete by itself and cannot be replaced by any other, you need ALL these foods, EVERY time you eat.

     Remember that while the food items lower down on the pyramid may be healthier choices, it is also the mode of preparation that matters. For example, meats are rich in proteins, but fried chicken is richer in fat..potatoes fall under the vegetable category and are essential, but fries are the first category. So a little bit of thought can go a long way to help us choose healthy foods. Baked potato would be a good vegetable food choice, it has almost half the number of calories that fries hoard. Besides, baked vegetables have only traces of fat, largely vegetable fat that is actually required by our body. Continue Reading »

     We all are given many lessons on the importance of nutrition, in our schools as well as at home, when we are young. Even elders, who are suffering from different diseases are asked to improve the quality of the food, which they intake. The truth is that, nutrition is an essential part of every person’s life - be it children, teenagers, adults or aged people. What most of the doctors and nutritionists suggest is that only a balanced diet can provide us with the essential nutrients and minerals which are necessary for growth and wear and tear of our body. The importance of nutrition for athletes is well known, as they would be able to achieve high stamina and endurance levels only after eating healthy foods. After reading the next few paragraphs, you will definitely understand why is good nutrition important.

     A diet can be called as the one which provides proper nutrition to the body, only if we get the essential macro nutrients such as proteins, fats and carbohydrates and also the micro nutrients like the vitamins and minerals. The function of the macro nutrients is to provide energy and strength to the body while the micro nutrients play an important role in the working of the cells of our body. Adequate and proportionate intake of carbohydrartes, proteins and fats, which are the components of nutrition is very essential to stay away from infections, cardiovascular and contagious diseases. The proteins do the task of building the tissues of the muscles and also maintaining and repairing them. By consuming protein rich foods, you can meet the need for amino acids, which are necessary for proper functioning of the body. You can meet the protein requirements of your body, if you eat food items such as milk, milk products, yolk, eggs, meat, almonds, etc.

     Carbohydrates are very useful to meet the energy requirements of the body, but at the same time, we should not consume them in excessive quantities, as this can cause an increase in the fat content on the body. The storage of fat on the body takes place if the carbohydrates which are consumed, are left unused. Continue Reading »