Food Pyramid: Concept, Components and Benefits

Public health represents a state of balance for the functions of the human body, as the World Health Organization says that it is a state of public safety in all aspects of the human being, physically, mentally, and socially. Based on this, it can be said that the issue of balanced healthy nutrition occupies a distinguished position in the interests of different peoples due to its important and vital role in maintaining the individual’s general health.

Proceeding from the desire of everyone to obtain good health and to alleviate the problems that can be caused by eating food in a perverted and improper manner and in unplanned quantities, many resorted to a regular and balanced diet.  A balanced diet is the cornerstone of a healthy human life. We do not mean here that a healthy life is free of disease or disability only, but rather complete mental, physical, and social integrity.

It is worth noting that there is not a single diet that everyone follows, but it can be said that all of these systems are derived from the so-called "food pyramid", which helps a person develop and improve their general health in a way that ensures that they perform daily activities with high efficiency. It is a strong wall around the body's immune system that every individual can rely on to fight diseases and stand in the way of their crossing into the body, so what is the food pyramid? And what does it consist of? And what are the benefits it brings?

First, What Is the Food Pyramid?

The food pyramid is a guide in the form of a representative drawing that resembles a pyramid. Its base is large and gets smaller as we go to the top, and this pyramid includes a variety of food portions that must be taken daily and in a specific amount to obtain a balanced diet.

The U.S. Department of Agriculture was the first to issue a nutritional guide during 1992, and in 2005 a version of it was developed under the name "my pyramid." The food pyramid contains the five food groups that each individual must adhere to and that provide the body with all the elements it needs.

A group of them cannot replace another group, but rather they are groups of integrated elements with each other, and it is their presence together that achieves the desired benefit, so none of them can be missed. The food pyramid serves as a handbook and guide that determines the correct and healthy quantities that must be eaten to maintain the integrity of the body and the safety of its members.

The Food Pyramid Aims to:

1. Promote the physical health of the individual by eating healthy food.
2. Make the most of foods rich in nutrients such as proteins, vitamins, minerals, and fiber, and reduce foods that are harmful to the body such as sugars.
3. Ensure the normal growth and development of the body, especially for children.
4. Reduce the percentage of diseases that result from eating unhealthy foods and the complications of those diseases.

Usually, the food pyramid is divided into colors according to the components of each group, and these colors are:

1. Red:

Refers to fruits.

2. Green:

Refers to vegetables.

3. Orange:

It comes at the base of the pyramid and refers to cereals and bread.

4. Blue:

Refers to the group of milk and dairy products.

5. Yellow:

Refers to fats and oils.

6. Violet:

Refers to fish, meat, and legumes.

Second, The Components of The Food Pyramid:

The food pyramid consists of five groups that are combined in healthy food, which are:

1. Cereals:

The first group is located at the base of the pyramid, and this group is important because it contains carbohydrates that provide the body with energy and reduce the risk of cholesterol accumulation (hypercholesterolemia), as well as reduce the risk of digestive problems such as constipation and indigestion, in addition to maintaining a healthy heart and containing fiber and minerals important to the body.

Among the products in this group are rice, bread, pasta, and potatoes, and it is recommended to eat 6 to 11 servings of them daily.

2. Vegetables:

It comes in second place, starting from the base of the pyramid, and it is very important for the body. It is also rich in vitamins such as vitamin A and vitamin E, minerals such as potassium, calcium, iron, and antioxidants, and is also considered a food that strengthens the body's immunity and prevents cancer, and it is recommended to eat 3 to 5 servings of vegetables per day.

Vegetables are divided here into four main sections:

1. Starchy vegetables, such as potatoes and corn.
2. Leafy green vegetables, such as broccoli, spinach, parsley, and lettuce.
3. Orange vegetables, such as carrots.
4. Other vegetables, such as tomatoes, cucumbers, cauliflower, onions, garlic, and others.

3. Fruits:

It can be consumed in the form of natural juices or eaten as it is, but it is preferable to eat it as it is found in nature. If they are in the form of juices, they should be taken without adding sugar, and the fruits are rich in water and also make you feel full. One apple can make the person feel full, in addition to its richness in a special type of fiber that is able to lower cholesterol.

It also contains a high percentage of vitamin C, in addition to various antioxidants. Fruits include oranges, apples, bananas, kiwis, strawberries, yellow and red watermelons, etc., and 2 to 5 servings of fruits should be eaten daily.

4. Milk and Its Derivatives:

This group is badly needed by the body and in sufficient quantities, which is the group of milk and its derivatives, dairy and cheese include: cheddar, quraish, white cheese and other types of foods rich in calcium and protein. It works to protect bones from fracture or osteoporosis, strengthen joints and teeth, and strengthen muscles. According to the food pyramid, you should eat 2 to 3 servings per day, and when drinking milk, it is preferable to have it low fat.

5. Proteins:

Proteins are abundant in eggs and all kinds of meat, such as red meat, such as beef, goat or lamb, and white meat, such as poultry and birds. It is also available in seafood, such as fish, shrimp, and clams. We can also find protein in legumes such as lentils, chickpeas, and beans. In addition to protein, meat contains many minerals such as zinc, iron, and calcium, and it is preferable to eat 2 to 3 servings of them.

• In addition to these groups, a small group is located in a small part at the top of the pyramid and includes fats, sweets, and sugary foods that the body needs in a very small percentage that can even be skipped.

Third, the Developed Food Pyramid:

It is an updated version of the well-known food pyramid, and it is in the form of adjacent slices with a vertical shape, indicating the similar importance of all foods, in addition to the necessity of diversifying foods and counting oil as an integral part of healthy food, but on the condition that we get it from fish or nuts. In addition to healthy food, it contains other elements, and according to this pyramid, the portion required to be eaten varies from one individual to another depending on the nature of their body and their daily needs. It also focuses on the need to engage in physical activity and exercise regularly for at least 60 minutes. Its most important feature is that it is done gradually and is not harsh, so it is not possible to obtain the required results overnight.

Fourth, the Benefits of the Food Pyramid:

1. A handbook and guide for individuals wishing to have good health.
2. Arranging foods into groups according to the body's need for them so that the individual can determine the amount their body needs from them. There are different types of health systems built according to the food pyramid, and  everyone can follow one of them.
3. Giving the opportunity to choose the type of food according to each group and at the same time obtaining the required nutritional element.
4. Protecting the body from various diseases that can result from eating specific types of food, especially those affecting the veins and arteries.
5. Preventing serious diseases such as cancer and type 2 diabetes, and reducing the chances of heart disease in general.
6. Urging to eat the quantities required for the body only which mean eating in moderation.
7. Improving eating habits and health habits in general.
8. Urging individuals to stay away from harsh diets that often lead to undesirable negative results.
9. Constantly reminding the individual of the basic needs of types of food daily so that the individual stops eating only one type of food.

In Conclusion:

The science of nutrition originated in the twentieth century and then began to develop day after day, based on counting food as the strongest individual factor to improve human health and protect it from various diseases. Therefore, it is necessary to follow a healthy food pattern since childhood, and when looking at the food pyramid, it is believed that it is a simple thing, but in fact, the distribution of the elements in this way and knowing the right amount or the right portion of them is a great challenge. This is because there is no single food that can provide the body with all the elements it needs. It is necessary to adhere to diversity to obtain a healthy and balanced meal so that the person enjoys physical health in a way that makes them more active and attractive to life. The food pyramid is the solid base on which the body rests in enjoying a happy life.