The Healthy Eating Pyramid is a simple ocular scout to the types and proportion of foods that we should eat every day for dear health .
It contains the five core food groups, plus healthy fats, according to how much they contribute to a balanced diet based on the australian Dietary Guidelines ( 2013 ) .
The layers of the Pyramid are based on the recommended food intake for 19–50 year-olds according to the australian Dietary Guidelines ( 2013 ). however, the proportions and placement of each food group are broadly applicable to all senesce groups from 1–70 years .
The Healthy Eating Pyramid encourages Australians to enjoy a variety of foods from every food group, every day.
The layers of the Healthy Eating Pyramid
The foundation garment layers
The foundation garment layers include the three plant-based food groups :
- vegetables and legumes
These layers make up the largest parcel of the Pyramid because implant foods should make up the largest parcel of our diet – around 70 % of what we eat !
Plant foods contain a wide diverseness of nutrients like vitamins, minerals, phytpchemicals and antioxidants. They are besides the chief informant of carbohydrates and fiber in our diet .
Older children, teens and adults should aim to have at least 2 serves of fruit and 5 serves of vegetables or legumes each day .
From the grains food group, choose largely wholegrains ( such as brown rice, oats and barley ), and wholemeal/wholegrain/high cereal/fibre varieties of bread, pasta, crispen breads and cereal foods ( over highly processed, neat varieties ) .
- The Healthy Eating Pyramid is a simple visual guide to the types and proportion of foods that we should eat every day for good health.
- The foundation layers make up the largest portion of the Pyramid because plant foods should make up the largest portion of our diet.
- Choose mostly wholegrains over highly processed, refined varieties.
Creamy chicken laksa recipe
Hit three of the four layers with this piquant dinner – vegetables, grains and fats. Who doesn ’ deoxythymidine monophosphate love a classical chicken laksa ?
The middle layer
The in-between layer includes the milk, yogurt, cheese & alternatives and the lean meat, poultry, fish, eggs, nuts, seeds, legumes food groups .
Foods in the milk, yogurt, tall mallow & alternatives group chiefly provide us with calcium and protein, plus other vitamins and minerals. This food group besides refers to non-dairy options such as soy, rice or cereal milks which have at least 100mg per 100ml of add calcium .
Foods in the lean kernel, poultry, pisces, eggs, nuts, seeds, legumes section are our main sources of protein. But each food besides provides a singular mix of nutrients, including iodine, iron, zinc, B12 vitamins and healthy fats. We should aim to have a kind of animal and plant-based options from this food group .
The top layer
The crown layer refers to healthy fats. We need belittled amounts of healthy fats every day to support heart health and brain function. We should choose foods that contain healthy fats rather of foods that contain impregnate fats and trans fats.
Choose unrefined polyunsaturated and monounsaturated fats from plant sources, such as extra virgin olive vegetable oil, nut and seed oils. Limit the measure of saturated fatty you consume and avoid trans fats .
We besides get healthy fats from foods in the early food groups, such as avocados, nuts, seeds and pisces, so we only need a little bite excess from oils and spreads each day .
- Foods in the milk, yoghurt, cheese & alternatives group primarily provide us with calcium and protein, plus other vitamins and minerals.
- Foods in the lean meat, poultry, fish, eggs, nuts, seeds, legumes section are our main sources of protein.
- We need small amounts of healthy fats every day to support heart health and brain function.
- Choose unrefined polyunsaturated and monounsaturated fats from plant sources, such as extra virgin olive oil, nut and seed oils.
Basil and lemon dip recipe
pair this herby-lemony dip with some vegetable sticks for a promptly bite, and tick off the foundation layer .
Enjoy herbs and spices
Herbs and spices provide a fantastic range of flavours and olfactory property to our food. many herbs and spices have health-promoting properties, but since we tend to eat them in smaller amounts their primary function is to flavour and colour our meals .
Cooking with clean, dried or earth herbs and spices is an slowly way to create foods that suit your tastes and increase your enjoyment of home-made meals without needing to use salt when cook or eat .
Water is the best swallow to stay hydrated and it supports many other essential functions in the body. choose water as your main drink in, and avoid sugary options such as easy drinks, sports drinks and energy drinks .
Limit added salt and sugar
The Healthy Eating Pyramid reminds us to limit our intake of add strategic arms limitation talks and carbohydrate. The average australian already consumes excessively much salt and added carbohydrate, which is linked to increased risk of diseases, such as heart disease, character 2 diabetes and some cancers .
Cooking your own meals at home and choosing unharmed foods or minimally processed foods will besides help to limit how much salt and added sugar we consume .
sodium is found in salt and is naturally occurring in some foods. While we do need small amounts of sodium for good health, besides a lot salt is linked to increased risk of high blood atmospheric pressure, which can increase your risk of cardiovascular ( heart ) and kidney disease .
Avoid adding salt to food when cook and feed and read labels to choose foods that have less than 120mg of sodium per 100g .
Consuming a lot of total sugars, specially from foods like lollies, cocoa, cakes, biscuits, desserts and soft drink, can add extra kilojoules to your diet. This can lead to weight gain and increase your gamble of developing type 2 diabetes, cardiovascular disease and some cancers. besides much sugar can besides cause alveolar consonant cavities.
Read more: Clean-Eating Foods List
Most fruits, vegetables, legumes and unsweetened dairy foods contain belittled amounts of naturally occurring sugars which are not harmful. Choose fresh or minimally march varieties of these foods and check the ingredients on all packaged foods and drinks to see if carbohydrate has been added .
- Many herbs and spices have health-promoting properties.
- Water is the best drink to stay hydrated and it supports many other essential functions in the body.
- Cooking your own meals at home and choosing minimally processed foods will help limit added salt and sugar.