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The Healthy Eating Pyramid shows you how to eat to stay healthy. We distinguish several pyramids that are tailored to people with similar needs. Find out what the latest food pyramid looks like and what a healthy eating plate is.

What is the healthy eating pyramid?

The food pyramid was developed based on the current recommendations of the World Health Organization. This diagram shows the basics of our diet and the ingredients that we should limit. In addition to a visual representation of the correct way of eating, the food pyramid contains a description that allows you to understand the guidelines exactly. Its guidelines are also followed by nutritionists of the Sofra Health Institute when composing menus.

The latest food pyramid consists of 6 steps. It should be followed by healthy people suffering from hypertension, diabetes and other metabolic disorders. The food pyramid for people on dialysis, with certain liver diseases or other severe conditions, may require additional modification as directed by the doctor.

Healthy eating pyramid and physical activity

Physical activity is at the base of the food pyramid. It is an integral part of a healthy lifestyle. It allows you to maintain the efficiency of the musculoskeletal system and prevent lifestyle diseases, such as obesity or type 2 diabetes. It is worth being active regularly, i.e. every day or at least every other day.

Food items in the food pyramid

The basic components of our diet are vegetables and fruits. They should appear in every meal, of which 3-4 servings during the day should be vegetables, and 1-2 servings of fruit.

On the next level of the pyramid are cereal products. It is best to choose whole grains, rich in dietary fibre, vitamins and minerals.

Dairy products are the fourth level of the healthy eating pyramid. Every day, it is worth eating 2 portions of milk or its products, such as kefir, yogurt or cheese.

The next step shows the rest of the protein sources. You should limit the consumption of meat (especially red and highly processed) in favor of fish, eggs and dry legumes.

The last step of the food pyramid contains fats. Vegetable fats in limited amounts are a healthy element of the diet and should replace animal fats. We can find them in oils, nuts, seeds and avocados.

Side wall of the adult food pyramid

There are additional recommendations on the right side of the food pyramid. Remember to drink water, which is the main component of our body. You should drink at least 1.5 liters of water a day. Some of the fluid you consume can also come from tea or coffee.

The pyramid encourages you to avoid sweets that are a source of simple sugars and unhealthy fats. They also have a lot of calories, which increases the risk of developing obesity and accompanying diseases.

In order to prevent high blood pressure, you should limit the addition of salt to food and the consumption of products with a high salt content. For seasoning, it is better to use herbs that add flavor to the dish and enrich it with valuable nutrients.

Food pyramid for children

Nutritional recommendations for children looking similar to adults. Children should consume more dairy products (up to 3-4 servings). In the side part of the food pyramid for children, attention was paid to brushing teeth after meals, the need to ensure adequate sleep and regular monitoring of height and weight. Children should limit the time spent in front of a computer monitor and TV to 2 hours a day.

A plate of healthy eating

In determining how to eat, you can use the healthy eating plate. It shows a plate divided into several parts. Half of the plate is filled with vegetables, partly replaced with fruit. ¼ of the plate consists of various products containing protein, followed by carbohydrate products and, in the smallest amount, healthy fats. Composing our meals in this way, we supply our body with nutrients in proportions that are conducive to the proper functioning of the body.