Food Pyramid

The Food Pyramid

A simple guide to healty food consuption

Fats, Oils and Sweets

Meat, Fish, Poultry

Dairy, Cheese, Yogurt

Vegetables

Fruits

Bread, Pasta, Cereals

Bread, Pasta, Cereals

6-11 servings

Many nutritionists claim that bread and cereals, especially whole grains, are the base to a healthy diet. The Mediterranean diet, considered among the healthiest, is a strong consumer of this cateogry.

Vegetables

3-5 servings

Vegetables are the healthiest option in a diet, and should be considered the base for any healthy meal. Vegetables are a great source of nutrients, though they do not provide energy in great quantities by themselves.

Fruits

2-4 servings

Like vegetables, fruits are healthy alternatives to sweets and other snacks. They are great sources of sustainable energy, but their consumption should be slightly less of that of vegetables, due to a generally higher amount of sugar.

Meat, Fish, Poultry

2-3 servings

Meat, fish and poultry are the main source of proteins of any diet. The prolonged consumption of meat, however, may pose a health threat, thus these foods should be consumed in low quantities.

Dairy, Cheese, Yogurt

2-3 servings

Dairy, cheese and yogurt are a great source of calcium, which is important for the well-being of our bones. These foods are also rich in fats, and their consumpion should be limited to 2-3 servings.

Fats, Oils, Sweets

Use in moderation

Despite being tasty, food rich in fats, oils and sugar represent an overall risk to our system, and their consumption should be heavily controlled, lest severe health risks arise, such as obesity, heart failure, or elevated risk of strokes.

Water and extras

Keep hydrated!

Water consumption is heavily tied to the recommended calorie intake. Usually, 1.5 - 2 litres of water are the rule of thumb. A balanced diet should be coupled with exercise. Alcohol and supplements should be consumed sporadically.

USDA MyPlate

The food pyramid, revised.

The United States Department of Agriculture (USDA), responsible for food administration, coupled with a recent study conducted by Harvard University, updated their guidelines in 2020, reducing the intake of bread and sweets in favour of vegetables and fruit.

Sources: Safefood Health.gov (Dietary Guidelines) Harvard University USDA Schweizerische Gesellschaft für Ernährung

• Carlo Chinetti
• Tommaso Righino
• José Rodriguez