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Food Pyramid For Adults – Selecting Food As Per The Diet Pyramids

The adult food pyramid includes the highest amount of water and it states that 8 glasses of water should be consumed daily. Water can come from any food product such as vegetable or fruit juice, fat-free milk, or fat-free soup.

If you choose foods according to the diet pyramid, you should be careful to include only lean meat and low-fat dairy products. Unsaturated cooking oil should be included to prevent the formation of bad cholesterol in the body. Unsaturated fats are found in peanut oil, olive and canola oil. Sunflower oil and corn oil contain poly saturated fat, which can be consumed but coconut oil, palm oil, dairy products and meat containing saturated fat should be avoided or consumed in limited quantities.

Nutrition labels should be checked to see the amount and type of fat found in food products.

Reduce the intake of saturated fat and foods containing a good amount of sugar should be eliminated from the diet.

Levels of the food pyramid for adults

1. The bottom of the food pyramid includes whole grains and fortified grains. Cereals and grains form the base of the food pyramid, and most contain carbohydrates. It is needed to get energy for daily work. Cereals should be included in high amounts in the diet. Cereals can be taken from brown rice, wheat bread and bran cereals. At least six servings of whole grains should be taken in the diet a day.

2. The next level is vegetables and fruits: You should include three or more servings of brightly colored vegetables in the diet. You should also consume at least two servings of deep-colored fruits. You can take one cup of raw leafy vegetables or half a cup of cooked vegetables. Three quarters of a cup of vegetable juice should be taken and two to four servings of fruit should be taken. You can have an orange, apple or banana once a day and half a cup of chopped fruit or three-quarters of a cup of fruit juice can be included. One should avoid fruit juices that contain high amounts of preservatives or chemicals and sugar.

3. The third level includes low and fat-free dairy products. One should include at least three servings of this product in a day along with dry beans, nuts, fish, lean meat, poultry and eggs. This product provides a large amount of iron and zinc. You can have two or more servings of meat and eggs. Eggs, peanut butter, nuts and dried beans can be taken depending on the amount of calories needed by the body.

4. Trans fat, saturated fat, sugar and salt can be taken in small quantities and they are depicted at the top of the pyramid along with vitamin and mineral supplements that not everyone needs but some may need to take vitamin D, calcium. and Vitamin B12 supplements to meet daily needs.

You can take 6 teaspoons of sugar in a day if the body’s calorie requirement is 1600 and if the body’s calorie requirement is 2200, you can take 12 teaspoons of sugar in a day.

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