The Diet Pyramid provides general instructions for a balanced diet, for health and well being. Of course, every individual has its own needs, which are shaped according to its age, anthropometric characteristics (weight, height), sex, preferences and its levels of physical exercise! And we should never forget that, apart from a balanced diet, systematic exercise is an essential part of a healthy way of life.
Starchy food category (diet pyramid’s base)
This food category is the primary energy resource for our organism and the basic energy source for the brain and the nerve system.
Vegetables
Vegetables contain valuable ingredients for our organism, such as vitamins, minerals, micronutrients, as well as fibres and antioxidant compounds. This type of food is to be included in our daily diet as garnishing and to vary in colors, i.e. in antioxidant compounds as well.
Fruit Fruits are a good source of many vitamins, micronutrients and fibres. We should eat daily at least 2-3 fruits. Remember that fresh juice can substitute the consumption of fruits and at the same time quench our thirst. Juices contain, however, less fibres.
Olive oil
Olive oil contains monounsaturated fatty acids as well as polyphenols and vitamin E, ingredients with antioxidant properties. It is to be consumed daily, however, with moderation!
Milk & dairy products
Dairy products are rich in calcium, which is necessary for the health of the bones. Thus, 2-3 servings are to be consumed daily. High-fat cheese should be consumed with moderation.
Fish – Poultry – Eggs
Sweets
Enjoy your favorite sweet, nevertheless with moderation (in small amounts), few times every week, without excesses!
Red Meat
In a balanced diet, red meat (veal and pork) is to be consumed few times every month or more frequently, but in smaller portions. This is because red meat, although rich in iron, has also high content of fat and particularly saturated fat (children and women in a reproductive phase, who need more iron, are excluded from this rule). Lamb and goat are also considered as red meat, but are to be consumed in smaller portions yearly on account of their high saturated fat and cholesterol content.
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