FOOD PYRAMID AND MY PLATE :
As the basis for the balance diet ICMR suggested balanced diet which is self-explanatory.
The food pyramid is an educational tool that shows the dietary guidelines in an easily understood graphical format.
- It was originally prepared by the human iteration information service and published in 1992 by U.S. Department of agriculture.
- It is meant for use by general health population as a guide for the amount and types of food to be included in the daily diet.
- The pyramid was designed to teach the concept of variety moderation and inclusion of food types in appropriate proportions and the total diet.
- Besides variety, it should also add flavour taste, interest and it should be appealing and appetising.
- No one food or food group supplies all the nutrients, fibre and other substances which are required by the body.
- Eating food from each of the different food groups ensures that all the nutrients are adequately met.
- People who have the low energy allowance are advised to select, the most nutrient dense food within each group, whereas people with high energy needs may select some of the less nutrient dense for a higher kilo calorie food.
- Small meals with 2 hour intervals should be given towards healthy eating and active living small steps add up to big benefit.
- They can be used according to persons need. It can be modified for different age groups and based on diseased conditions.
- It helps to reduce the risk of chronic diseases and meet the RDA (Recommended dietary allowances) of different nutrients.
- The USDA (united state Department of Agriculture) suggested food pyramid as Food Guide in 1992. Later in 2005 “My pyramid” ask Food Guide with emphasise or exercise.
- In 2011, the USDA with an assistance, the first lady Michelle Obama launched a new visual guide called ‘my plate’ Which replaced food pyramid.
- In USDA, my plate is primary for group symbol, food icon that serves as a powerful reminder to make healthy food choice and to build a healthy plate at meal time.
- It is the visual cue that identifies the five food groups from which consumer can choose healthy food to build a healthy plate.
- A plate is divided into four groups that is fruits (20%), vegetables (30%), protein group (20%), grains (30%) and bowl of dairy products.
Dietary guidelines :
The dietary guidelines are as follows:
- Balance calories.
- Enjoy your food but eat less.
- Avoid oversize portion.
- Food to eat more are vegetables, fruits, whole grains etc.
- Food to eat less are – solid fat, added sugar and fats.
- Drink water instead of sugary drink.
- Plate should include nutritious and colourful foods in accurate quantities.
- Compare sodium in foods which you include in My plate.