Food Pyramid

Food Pyramid

for healty adults

Sweets, salty snacks and sweetened drinks

Oils, fats and nuts

Milk, dairy products, meat, fish and eggs

Whole grain products and legumes

Vegetables and fruit

Beverages

Sweets, salty snacks and sweetened drinks

You should eat: > Sweets, salty snacks and sweetened drinks in moderation > Alcoholic beverages in moderation as part of a meal > Use salt with added iodine and fluorine in limited quantities

Oils, fats and nuts

You are supposed to eat: > 10-15 g or 2-3 teaspoons a day of oil for cold dishes > 5 g of 1 teaspoon for cooking > 10 g or 2 teaspoon of butter or spread > 20-30 g of nuts

Milk, dairy products, meat, fish and eggs

You have to alternate between 1 serving of: > 100-120 g of meat/fish > 2-3 eggs - 200 g cottage cheese > 60 g hard cheese - 100-120 g of tofu In addition, 3 serving of milk or dairy products a day: > 200 ml of milk > 150-180 g of yogurt

Whole grain products and legumes

You are supposed to eat 3 servings per day (better if 2 of them are whole grain). A serving have to be composed of: > 75-125 g of bread > 60-100 g of legumes > 180-300 g of potatoes > 45-75 g of cereal/pasta/rice or other grain products

Vegetables and fruit

You should eat: > 360 g of vegetables a day (as side dish, soup or salad) and one-third should be raw > 240 g (or two handful) of fruit a day + a serving (120g) of fruit or vegetables can be replaced by 200 ml of unsweetened fruit or vegetable juice.

Beverages

You had better drink 1-2 liters of liquid per day, preferably unsweetened (fruit/herb tea) and consume caffeinated beverages in moderation.

If you are an athlete who practices a lot of days a week, totaling at least 5 hours of workout, you should follow a specific pyramid. You can eat everything but it's important the variety of food and the choice of seasonal products. It will allow you to have a solid foundation for longterm and successful performances. The values below are needed to cover from 1 to 4 hours of moderate intensity exercise per day.

You should eat the same quantities of food and avoid alcohol because it may delay recovery after exercise.

For each additional hour of exercise add one-half serving.

You don't have to add any servings because the basic pyramid provides you with enough protein and calcium.

When you practice more than 2 hour per day you can introduce "sport, food and drinks" for example bars, carbohydrates gel and regeneration drinks.

You can eat more than the normal quantity of fruit and vegetables only if you don't have any gastro-intestinal issue.

For each additional hour of exercise, add 400-800 ml of sport drink or water. Water should be preferred over sport drinks.They can be consumed shortly before, during and after exercise.