The Healthy Nutrition Pyramid is a simple collection of the most important information about healthy eating for healthy people, as well as the basic principles of composing your diet. Following its guidelines reduces the risk of many metabolic diseases. The pyramid is developed on the basis of the latest scientific reports and guidelines of the World Health Organization (WHO).
What is the Healthy Eating Pyramid
The Healthy Nutrition Pyramid is a graphic elaboration and a set of simple principles of healthy eating and physical activity, the use of which reduces the risk of obesity, cardiovascular diseases and diabetes. The Pyramid of Healthy Eating is aimed at healthy people. People with diagnosed medical conditions may need to modify these recommendations.
The authors of the first Polish Healthy Eating Pyramid, created in 1995, modeled it on the USDA pyramid from 1992 – the Food Guide Pyramid. The latest update to the American pyramid is the Harvard Healthy Food Plate, which is translated into 25 languages.
In Poland, until 2017, the Pyramid of Healthy Nutrition and Physical Activity was developed by experts from the Institute of Food and Nutrition (IŻŻ). On February 1, 2020, the Institute of Food and Nutrition was incorporated into the structures of the National Institute of Public Health – National Institute of Hygiene (NIPH-NIH). The current recommendations developed by the NIPH-NIH were published at the event of the V National Nutrition Congress 2020, where the latest update of the Pyramid of Healthy Nutrition and Physical Activity – “Healthy Nutrition Plate” – was presented.
What does the Healthy Eating Pyramid look like?
The Pyramid of Healthy Eating consists of 6 levels, where physical activity as a basic element of a healthy lifestyle is at its core. The dietary recommendations cover 5 consecutive levels:
At the very bottom of the Pyramid, as the basic element of nutrition, there are vegetables and fruits.
The next level is for cereal products, mainly whole grains, which should be consumed in larger quantities.
The next element is dairy products, as a great source of calcium in the diet.
The penultimate level is intended for dietary protein sources, meat, fish, legumes – which should be included in most meals.
The smallest part of our diet should be products that are a source of fat, which are at the very top of the pyramid.
On the side of the Healthy Eating Pyramid, there are also recommendations for limiting salt (which should be replaced with fresh herbs) and sugar. A very important element is hydration, which should come from water, tea and coffee – the restrictions should apply to juices and sugar-sweetened beverages.
How to read the Healthy Eating Pyramid?
The most important elements of the Healthy Eating Pyramid are shown on its basis – i.e. at the very bottom. The higher the level of the pyramid, the less products contained in it should be in our diet.
An additional level dedicated to physical activity should be a regular part of our everyday life. The products included on the side of the Healthy Eating Pyramid are an equally important element of healthy eating and should not be forgotten. Crossed-out products should be limited as much as possible in the daily diet.
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