The food pyramid is a reference tool when it comes to basic dietary balance. If used properly on a daily basis, it helps to make the right choices and balance the diet. In this article we will learn how to read it and especially how to apply its principles in our everyday diet.

Some basic principles on the food pyramid

Before you begin, you should know that the food pyramid is a toolintended for adults with a "normal" lifestyle. Infants, children, adolescents and athletes cannot use the pyramid as a reference because it is not adapted to their specific needs.

The pyramid shape was not chosen at random: the base (wider side) represents the food families that it is recommended to consume in significant quantity and this, every day, while the top (tip of the pyramid), representsnon-essential foods to our dietary balance and that should therefore be consumed occasionally or in very small quantities.

You'll also notice that, while not part of diet, physical activity is present in our version of the diet pyramid. This choice was made because it is important to be aware that physical activity is inseparable from diet in a balanced lifestyle, and this at a minimum of 30 minutes per day and one hour of sport per week.

Within each foodfamily, it is also important to make the right choices because belonging to the same nutritional family, foods can have different qualities.

The food pyramid: the basics

• The Basics: Water and Unsweetened Beverages

Hydration is the foundation of nutrition. Without waterWithout water, there is no form of life, without water, we can survive only a few days. On the other hand, let's distinguish between water and unsweetened beverages such as tea, herbal teas and coffee from other beverages containing sugar. These are at the top of the pyramid and should be consumed occasionally.

With regard to water, it is recommended to consume a minimum of one and a half liters per day. However, limit the consumption of water rich in salt unless your body has specific needs.

• Fruits and vegetables

Compared to the pyramid used a few years ago, fruits and vegetables have taken the lead over starches. This choice is not made at random, as the recommendations forfruits and vegetables have increased in recent years (400 to 800 grams per day), bringing more prominence to this food family.

Beware however that there are differences in quality between fruits and vegetables, the ideal being to choose them from organic farming, local and from short circuits. Also beware of the processing of fruits and vegetables. A whole fruit is not equivalent to a compote, juice, coulis or canned fruit. Always prefer fresh or frozen fruits and vegetables and process them yourself.

• Starchy foods

An importantcategory of the pyramid, starches should be eaten daily and with every meal to provide the energy your body needs. Prefer them complete and from organic farming. Found in this category: bread, wheat and its derivatives, quinoa, buckwheat, potato, rice, corn, ... Note that although being cereal products cookies and sweet cereals are not part of this family food. We find these at the top of the pyramid in fatty and/or sweet products. On the other hand, oatmeal and unsweetened muesli are well within the starchy foods category.

• Animal and plant proteins.

This family has also been modified from the pyramid of a few years ago. Indeed, legumes have moved from the vegetable family into the protein family. These include meat, fish, poultry, eggs, soy and its derivatives, legumes and other forms of vegetable protein. It is recommended to consume one to two servings per day, and ideally to consume animal and vegetable proteins in equal parts.

• Dairy Products

Inthe pyramid, dairy products are pairedwith their calcium-enriched plant alternatives. In order to achieve the recommended amount of calcium, it is recommended to consume two to three servings of dairy products or equivalent per day. Note, however, thatgreen vegetables are also a good sourceof calcium.

• Fats and oilseeds.

In this category, there are great discrepancies in quality between foods. Note that one arrives at the top of the pyramid and therefore, even if you opt for quality fats, it is important to consume them in moderation because it remains a source of fat.

Again, be sure to eat the most natural and least processed products possible and vary your fat sources as much as possible.

• Fatty and/or sweet products.

These foods, although not very recommendable, have a place in the pyramid because they can be found in food stores. They can be incorporated into a balanced diet if consumed occasionally or in small quantities. Be aware, however, that they are not essential to your balanced diet.

As you may have noticed, it is not always easy to find a balanced diet but if your days follow this pyramid, consuming quality products, the least processed and the most varied as possible, you can consider your diet as balanced.

Feel free to download the food pyramid and post it on your fridge so you always have it handy 😉