Surely you have seen the food pyramid on many occasions, it is even possible that you studied it in school. The food pyramid is nothing more than, a representation of how the diet should be so that it is healthy. In recent months the Spanish Community Nutrition Society has made some modifications. Something that was already very necessary since it had not been modified since 2001.
The need for these changes lies in the way of eating. Also in that lifestyle habits have changed significantly in recent years. Because the jobs require less physical wear and tear and that life in general is more sedentary in general. People do not have the same nutritional needs now as they did a few years ago.
Changes in the food pyramid
One of the main changes that have been made are based on the need for physical exercise. The old chart did not make any mention of it and it was something that needed to be modified. So the pyramid includes that it is necessary to do physical activity for at least 1 hour daily or walk 10.000 steps every day.
Some references have also been added regarding emotional issues. There are not few people who eat emotionally. Depending on your state of mind, compulsively or scarcely to search for an impossible image. Eating-related illnesses they are more and more evident. Therefore, it was necessary for the pyramid that includes the steps for healthy nutrition to mention the subject.
One of the new additions to the food pyramid is hydration, in the previous version it was not mentioned the recommended amount of water and it was a major mistake. In addition to other liquids, water is essential for the body to function properly.
All these changes are so important that have been included at the bottom of the food pyramid, thus receiving a privileged place.
How should child nutrition be according to the new food pyramid
The basis of a good diet is balance, that is, the recommendations of the food pyramid must be acquired as a habit of healthy life. Adapting to this way of eating based on the Mediterranean diet, you will be providing good nutrition to your children.
The steps are the following:
- The base of the pyramid. In addition to other fluids, children should drink at least 4 glasses of water a day. Regarding the emotional concept, for children it refers for example, that they should not eat with the company of television.
- Perform physical activityto. Children should also get at least one hour of physical activity daily. This can also help you to comply with that part of the healthy habits yourself, exercising as a family will also help strengthen the family bond.
- 5 servings of fruit and vegetables. The fruit must be present in the children's diet, both in the snack and in the mid-morning snack. At breakfast you can add it to a smoothie that includes milk, since many children are not friends with eating in the morning. Vegetables should be part of the main dishes, at lunch and at dinner.
- 2 or 3 dairy products. Children should drink whole milk, in the same way yogurts should be whole and low in sugar.
- Meat. From 1 to 3 times a week, varying the origin of the meat.
- Fish. Like meat, it should be present in the diet 1 to 3 times a week, alternating with meat and varying between different types of fish.
- Eggs and nuts. From 1 to 3 servings per week, taking into account that children under 4 years old should not eat nuts.
What foods should be reduced?
At the end of the pyramid are the foods that should be consume in a reduced way:
- Red meat and the sausages
- The sweets and the Industrial bakery, they should hardly appear in the children's diet
Regarding cereals:
The new pyramid includes them in the second step of the graph as they are important for obtaining energy. For this reason, they appear with an additional tip, lCereals should be eaten according to the degree of activity. As we are talking about children, they must be present in their diet on a daily basis.