Healthy Food Pyramid: Balanced Diet Chart 2021

The food pyramid is a guide to healthy eating. The purpose of the food pyramid is to communicate nutritional recommendations for a balanced diet for everyone. So, it plays a vital role in our lives.
To fulfill day by day food requirements is all-important to have a healthy liveliness. In recent years, specially in the most develop countries, child and young person malnutrition has increased in a very concern way, as a consequence of ill balanced diets, where excess sugars and fats abound and a deficit of vitamins and minerals ( vegetables, fish kernel ) .
The function of food is to provide the body with enough energy, providing the necessity nutrients for it to function by rights. During childhood and adolescence, critical times of physical and mental development, the nutritional requirements are higher, so it is necessary to adequately control the diet and making certain not to fall into deficits or deficiencies that may cause alterations and disorders of the health .

Food Pyramid Importance

We are not properly aware of the food pyramid or basic food nutriment. As a leave, we can not provide proper nutrition to our children and early family members. sometimes, we provide an surfeit of nutrition with a daily diet, which is besides not good for our health. so, beginning of all, we need to have a clear conception about nutrition, nutritional requirements at assorted ages of liveliness, and what food we should eat to have balanced nutrition. The food pyramid can help you to know which foods you should consume more and which you should avoid or eat less. You can find all your answers regarding nutriment in this chapter.

Importance of Knowing the Healthy Food PyramidImportance of Knowing the Healthy Food Pyramid
Proper nutrition aims to achieve and maintain a desirable soundbox constitution and a gamey potential for physical and mental employment. A proportion between calorie intake and energy consumption is necessary to achieve a desirable body weight unit. Energy expending depends on age, sex, weight, and metabolic and physical activity. If the department of energy intake exceeds the expense, if the calorie consumption is less than the expense, weight is lost .
daily food requirements for essential nutrients besides depend on age, arouse, weight, and metabolic and physical activeness. Every 5 years, the Food and Nutrition Board of the National Academy of Sciences/ National Research Council and the US Department of Agriculture ( USDA ) publish the recommend casual requirements ( DRI ) for protein, calories, and some vitamins and minerals for vitamins and minerals for which there is less data, it is calculated what the safe and sufficient daily dietary consumption should be. In this manner, the Food Pyramid guide us to pick our food .
At first, let ’ s know about the Correlation between Nutrition and Energy .

Correlation between Nutrition and Energy

Correlation between Nutrition and EnergyCorrelation between Nutrition and Energy

In fact, diet is one of the substantive determinants of survival. This is the fact, we get energy ( the ability for doing work ) and nutriment from our daily food that we intake. This chapter is important as we discuss hera about the healthy food pyramid and the proportion of casual food requirements at diverse ages. And you need to have a little mind about two topics. These are-
1. nutriment
2. Energy

Nutrition

nutriment is strictly a scientific term. Chemistry and biology are closely associated with it. That is, cognition of chemistry and biology is all-important to understand nutrition. nutrition is a process by which the food ensures body growth, body erosion, and produces energy. We know the six components of food are the source of the nutrients. The subject was discussed in the section on “ Food Ingredients and Physiology ” .

Energy

We get the energy from nutrients. Energy is needed for the drift and brawny affair of the animal, equally well as for aerobic functions such as breathe, concentration, blood circulation. The energy of carbohydrates, proteins, and Fats in the cells of the body is converted into thermal energy by being absorbed in a special biological procedure. A calorie is the measurement unit of energy that we get from food. Our physical persuasiveness and wellbeing count on this Calorie .

Variation of the Demand of Nutrition

According to the Healthy Food Pyramid, we have to eat a variety of foods among all food groups to meet our daily needs .
Variation of the Demand of NutritionVariation of the Demand of Nutrition

Age and Growth

The demand for nutriment is not the lapp in the bodies of all the people around us. In general, the demand for assorted nutrients in the homo body depends on some effectors/ catalysts. such as-
As the body starts to grow up from the time of parentage to the age of 20-25 years the demand for nutrients gradually increases during that period and after 65 years it decreases .

Physical Weight/ Volume

Bodyweight and book have a sexual intercourse with nutritional requirements. The rate of metamorphosis is unlike between an corpulent and a dilutant .

Occupation

nutrition has a strong connection with the profession of a person. Some extra nutrients are needed for laborers beyond their regular needs .

Climate

The demand of nutrients varies on the disparity of climate. Heat generating nutrients are needed more in cold areas .

Gender

There are differences in nutritional needs between men and women. Males ’ nutritional daily food requirements are higher for their body weight and physical effort. daily food requirements are higher besides in fraught women and mothers during the pregnancy period .

Health Condition

Requirements of nutrients in the body vary during illness. Some foods are harmful to the body during some kinds of illness. however, nutrients are needed more in the body in most diseases .

Genetic Structure

The genetic structure of each human being is different and therefore the nutritional requirements of each individual are different. These include structure, weight unit, growth pace, exemption, etc .
consequently, when we make a daily diet list, we must consider the above-stated catalyst/ influencers to ensure the allow nutrients knowing the Healthy Food Pyramid for all our family members .

Body Mass Index

Readers, another topic is relevant with the Food Pyramid. That is the Body Mass Index ( BMI ) or body mass. After the parentage of a baby, the torso starts to grow up and subsequently reaches the youth crossing childhood and adolescence. The acme of the human body is increased up to 24 years. then it is stopped. At that stage, the diet works to keep the body emaciated and healthy .
At the adult phase, the consistency of the height and weight of the body is needed to have better health. The index of balancing the consistency is called the Body Mass Index ( BMI ), or aggregate index. This is besides called the Quetelet Index. The body is called nutritionally goodly if the weight is reproducible with the altitude of the soundbox .
Body Mass IndexBody Mass Index
BMI ’ mho rule is – Body Weight (kg) ÷ [Body height (meter)] 2, that is, The BMI or mass exponent is the leave of dividing the torso weight by the feather of the torso stature. BMI is an index of the amount of fatty in our body .

Calorie Consumption from Carbohydrate, Protein and Fat

Energy is chiefly found from the three components- carbohydrate, protein, and Fat. Nutritionists have determined the come of consuming calories from these three ingredients that are healthy. The daily requirements of calories are given below :

Calorie Requirements for Male and Female as Per Their Age

Age  Calorie Requirements (Kilocalorie) Age Calorie Requirements (Kilocalorie)
০-1 820 (820) 40-49 2620 (1900)
1-3 1360 (1360) 50-59 2480 (1800)
4-6 1820 (1820) 60-69 2210 (1600)
7-9 2190 (2190) 70-79 1930 (1400)
10-12 2600 (2600) PregnantMotherFirst Three Month +150
13-15 2680 (2260) NextSix Months + 350
16-19 2820 (2100) Lactating Mother +750
23-39 2760 (2000)    

Calorie Chart
* ( The numbers without brackets mention the calorie requirements of male the numbers within the brackets for females. ) *
body Weight : Adult Male = 60 kilogram ; Adult female = 50kg
It is mentionable, the system of weights of an adult person should be maintained according to the altitude and age and energy should be absorbed according to occupation and make. Our body becomes fatty and corpulent may cause assorted diseases due to overindulgence calorie consumption. Again, our body becomes slender and weak by consuming less calories than needed.

Calorie Percentage from Common Nutrients

You can get the percentage of calories from the three common nutrients. here are the percentage :

  1. Protein-based foods: 15 percent of the total calorie;
  2. Carbohydrates based foods (most percentage of carbohydrates should be complex carbohydrate, not sugar-like): 50-60 percent of total calories; And
  3. Fat based foods: (a) Saturated Fat – 7% of total calories. (B) Mono-unsaturated) – up to 20 percent of total calories.

Basic Food Group with All the Nutrients

All nutrients are not found from a individual diet. We take diverse types of food to fulfill all the nutritional requirements of the soundbox .
Nutritionists have divided all the diets into 5 parts according to their nutritional content so that a nutritional meal can be prepared. This part is called the Basic Food Group .
As the food pyramid is a reference joyride for approaching a balanced diet, we will notice a knickknack at the nucleotide of the food pyramid .
Basic Food Group with All the NutrientsBase of The Food Pyramid: Basic Food Group with All the Nutrients
The quantity and groups of nutrients are required to meet the nutritional requirements as per the age is mentioned here .
All types of food are divided into five classes depending on the officiate and components of foods. The minimum come of food consumption from the note category is called ‘ one serving ’ .
For your cognition, the four groups of food based on nutritional contributions are given below-

1. Bodybuilding Foods

Protein-enriched foods are included in this category. For exercise, fish, meat, liver, eggs, milk, pulses, nuts and beans. Although incomplete protein is rich in respective types of pulses, seeds ; the nutrition measure increases while these are taken with the combination of meats and fish. Further, sufficient calcium is available in milk, we get sufficient iron, from egg and liver. The total of different foods may serve in this category_

  1. Fish, Meat, Lever- 25-35 grams (1serving)
  2. Pulses, nuts, or seeds – 25 grams (1 serving)
  3. Milk – 100 grams (1 serving)
  4. Curd – 200grams (1 serving)
  5. Cheese – 25-30 grams (1 serving)
  6. Egg – 1 (Full) (1 serving)

It is recommended to take at least one serve of protein per day. 5-6 grams of protein is found from serving of this type. 2/3 ( Two Third ) of protein requirements will be met by the food consumption of plant and animal protein. A bodybuilding diet is required for fraught women and babies .

2. Energetic Foods

This category includes all types of grains, including sugar, molasses, oils, and fatty foods. About two-thirds of the total energy requirements are provided from food grains. B-1, iron, and calcium are found in the amphetamine line of the crop. The measure of different foods served in this class is :

  1. Rice – 25 grams boiled – 1-2 cups – 1 serving
  2. Flour- 25 grams boiled – 1-2 cups – 1 serving
    Bread made with flour – 1 piece medium-sized
  3. Bread – 1 slice – 1 serving
  4. Puffed rice, toasted paddy – 1/2 cup – 1 serving

An adult labor person should consume 150-200 grams or 4-6 servings of grains per meal .
boodle or molasses provides energy to the body. Consuming 25 grams of carbohydrate or molasses per day is sufficient. petroleum or fatso foods, such as soy oil, mustard anoint, ghee, butter, etc. increase the taste and smell of foods. essential fatty acids are found in the oil. apart from these, soluble vitamins are besides found in petroleum fats. casual calories of 35-45 grams or 20 percentage of total calorie requirements can be consumed from vegetable oil and fatten. oil is more healthy than fat in the diet. It is better to feed children cooking food with ½ tablespoon oil .

3. Defensive foods

This class includes vegetables and fruits containing all types of vitamins and minerals. Carotene, vitamin C, calcium, iron, potassium, and etc. are besides found in this class .

A. Carotene enriched vegetables and fruits Coriander leaves, parsley, sweet pumpkin, carrot, jackfruit, papaya, ripe mango.
B. Vitamin C enriched vegetables and fruits Fresh green leaves, tomatoes, green chili, kind of sour fruit, orange, amla, guava, pomelo lemon, cauliflower, hog plum.
C. Other types of vegetables and fruits Eggplant, pheasant, crust, Snake gourd, cabbage, Balsam apple, Kidney bean, bean, gourd, wood apple, banana, blackberry, litchi.
D. Root and tuber Potatoes, turnips, Esculent root, beetroots, etc.

Defensive foods for nutrition

Half a cup of cook curry or 50-75 grams of vegetable curry or chopped fruit is considered as one serve. medium-sized fruits, such as 1 ripe banana, 1 ripe mango, 1 orange are estimated as one served .
fleeceable vegetables, vegetables, and fruits enriched with vitamin C are individually considered as 1 helping and other vegetables and root tubers are considered as a minimal of 2 servings. The day by day requirements of Vitamin A and C of an adult person are met with the pulmonary tuberculosis of 4-6 servings casual .

4. Milk and Dairy Products

milk and dairy products are included in branch categories as milk is an ideal and essential food for children. In addition to excellent protein, it is necessity for babies ’ growth as it contains Calcium, Riboflavin, and Vitamin D. Breast milk is the best food for infants. The supplementary diet should be given in addition to breast milk from the long time of 5-6 months of a baby. The measure of 1served liquid milk is 200 grams. The quantity of 1 served dairy product is-

  1. Curdle milk -1/2 cup or 50 grams
  2. Yogurt 1/2 -Half Cup or 50 grams
  3. Cheese- 1 slice or 25-30 grams

Intake of 1-2 servings of milk or the lapp quantity of milk made foods daily fulfill the requirements of excellent protein, calcium, and vitamin b2 for fraught mothers, growing up children, and adolescents .
so, the even meal is consistent, balanced, and full of nutrients, if the food is selected in the casual diet tilt from fundamental/basic dietary groups. It plays a vital character to keep the body healthy and functional. So we need to Plan your menu with the healthy food pyramid .

The Healthy Eating Food Pyramid for Every Age and Phase

Variation of Nutritional Requirementsat Every Age and PhaseVariation of Nutritional Requirementsat Every Age and Phase
Consuming a balanced or alimentary diet is very authoritative. Because there is a deviation in nutritional needs between an adolescent and an adult working person and besides pregnant women. And the food pyramid is identical useful for planning your children ’ randomness menu. A balanced and alimentary diet can be served with a amply planned menu. The Healthy Food Pyramid of children and different ages are given below .

Healthy Food Pyramid for Infants and Children at Different Ages

Nutrients element  From 0 to 6 months 6-12 months 1-5 years 6-9 years 10-12 years
Calorie (Kilocalorie) Weighs in 120 / kg Weighs in 100 / kg 1000-1500 1950 2100
Protein (gm.) Weighs in 2.3- 1.8/ kg 1.8-1.5 kg 17-22 30-36 42
Calcium (gm.) 0.5-0.6 0.5-0.6 0.4-0.5 0.4-0.5 0.4-0.5
Iron (mg) 6 10 15-20 20-25 20-25
Retinol (mg) 400 300 250-300 400 600
B1 (mg)) 0.3 0.3 0.6-0.8 1.0 1.2
B2 (mg) 0.4 0.4 0.7-0.8 1.2 1.2-1.3
C (mg) 30 30 30-40 40 40
D (inter-unit) 200 200 200 200 200

Healthy Food Pyramid for children

Healthy Food Pyramid for Teenagers

Nutrients element  13-15 boy 13-15 girl 16-18/19 boy 16-18/19 girl
Calorie (Kilocalorie) 2600 2000 2800 2100
Protein (gm.) 52 43 53 44
Calcium (gm.) 0.6-0.7 0.6-0.7 0.5-0.6 0.5-0.6
Iron (mg) 38-40 30 41-45 30
Retinol (mg) 600 600 600 600
B1 (mg) 1.3 1.2 1.4 1.1
B2 (mg) 1.6 1.4 1.7 1.3
C (mg) 40 40 40 40
D (inter-unit) 200 200 200 200

Healthy Food Pyramid for teenagers

Healthy Food Pyramid for Adult Males and Females

Nutrients element Male (medium labor) Female (medium labor) Pregnant mother (after 6 months) Lactating mother
Calorie (Kilocalorie) 2800 2200 +300 +550-1000
Protein (gm.) 55 50 +15 +20
Calcium (gm.) 400 400 1000 1000
Iron (mg) 28 28 35 30
Retinol (mg) 600 600 600 900
B1 (mg) 1.2 1.0 +0.2 +0.3
B2 (mg) 1.6 1.3 +0.2 +0.3
C (mg) 40 40 40 80
Niacin (mg 18 14 +2 +4
Folic acid (mg) 100 100 400 150

Healthy Food Pyramid for Nutritional Needs for adult Males and Females

Healthy Food Pyramid for Elderly

Older senesce is normally called after 60 years. A healthy food pyramid is all-important for older people. Because, the function of diverse glands and tissues of the torso specially the thyroid, pancreas, kidney, kidney, etc. starts to decrease. For this, the rate of metabolism and energy demand decreases .
In fact, at this old age, each and every glands and muscle lose health more or less ; resulting in respective complications, and health disorders .
They should follow the Healthy Food Pyramid in a proper way. Some points of the Food Pyramid for the Elderly are given below .

  1. Keep the weight accurate according to the height. For example, the weight gets stability consuming 1500-2100 calories.
  2. Intake of 3-5 grams of protein daily is sufficient. High-quality protein is available from lean fish, meat, groundnut, beech, egg, and lard.
  3. Vitamin deficiency is common among many old age people, so it is best to take enough vegetables, fresh fruits, and cereals. An intake of 150-200 gm. of colored vegetables is good for them.
  4. Lack of calcium and iron deficiency is common in old age. Therefore, milk or dairy products should be taken. Intake of a liver once a week and boiled egg twice or thrice a week gives a better result.
  5. A balanced diet considering the liking should be at this age. Foods should be soft, miscellaneous, and digestive. Regular walking and light exercise should be practiced. It is essential to take supplementary elements who are taking medicines regularly.
  6. Softly-boiled Sesame leaves and ripe fruits should be taken. Tea, coffee, cigarettes, alcohol, etc. should be reduced.
  7. Salted and sweetish foods and chocolate types of food should be restricted.

Conclusion

so far we all know about the efficacy of food and food pyramid, which means how the diet works in our consistency. We besides have learned the nutrient needs of the body and the needs of the potency of action of the soundbox, which is calories or kilocalories .
We besides know the Body Mass Index, which is an index of balancing body weight with height. I have given you an theme of the command weight at a specific age and Daily food requirements with proper nutrition for a healthy body .
The requirements of nutrients may change proportionately with the change of our historic period. Knowing this we can well meet the nutritional needs of the family at a low monetary value. As a solution, our loved ones and class members will live a healthy life having commodity health. Your awareness about your healthy animation is my entirely function.

Reference :
1. skill, ninth-tenth rate, National Curriculum and Textbook Board, Dhaka .
2. food and Nutrition, Shaheen Ahmed, Ideal Library, Dhaka, first base published 23th May 2000 .

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