Tutorial 9: What is the Food Pyramid?

The food pyramid is a visual representation of the optimal number of servings to be eaten each day from each of the basic food group. The concept first evolved in Sweden in the 1970s and was adapted by the U.S. Department of Agriculture (USDA) in 1992.

In the context of the Australian Dietary Guidelines, the Healthy Eating Pyramid is used as a simple visual guide to the types and proportion of foods that we should eat every day for good health. It contains the five core food groups, plus healthy fats, according to how much they contribute to a balanced diet. Here's a breakdown of the layers:

Foundation Layers:

• Vegetables and Legumes: This layer is the largest, as it should make up around 70% of our diet. It includes all vegetables and legumes, such as leafy greens, carrots, broccoli, beans, lentils, and chickpeas. These are nutrient-dense and low in energy, making them essential for a healthy diet.
• Fruits: Fruits are also a vital part of a healthy diet. They provide essential vitamins, minerals, and fiber. Aim for a variety of fruits, including berries, apples, bananas, citrus fruits, and stone fruits.
• Grains: Whole grains are preferred over refined grains, as they contain more fiber and nutrients. Examples of whole grains include whole wheat bread, brown rice, quinoa, and oats.

Middle Layer:

• Dairy and Alternatives: This layer includes milk, yogurt, cheese, and plant-based alternatives like soy milk and tofu. These foods provide calcium, protein, and other essential nutrients.
• Protein Foods: This layer includes lean meat, poultry, fish, eggs, nuts, seeds, and legumes. These foods are essential for building and repairing tissues. Choose lean sources of protein and limit processed meats.

Top Layer:

• Healthy Fats: This layer includes healthy fats like avocados, olive oil, nuts, seeds, and fatty fish. These fats are essential for good health, but they should be consumed in moderation.

The pyramid serves as a guide to promote a balanced diet and healthy eating habits. However, individual dietary needs may vary based on factors like age, sex, weight, and physical activity level.

Chapter Modules

9.1 Sample Menu

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