the nutrition pyramid in close-up

To make sure we don’t over-indulge or miss anything important, they have classified foods into a number of different groups in accordance with what they do for our bodies.

The nutrition pyramid lets us visualise the various food groups. It also symbolises the daily nutrition that is best for us, in quality and in quantity. The wider the level of the pyramid, the more of that food group should be eaten. It makes sense: no-one should eat as much butter as bread!

The pyramid conveys another important message: no food is forbidden; it’s all a matter of how much and how often. In fact the very principle of the nutrition pyramid allows flexibility, so long as it balances out. To put it another way: it’s much better, naturally, to apply the pyramid rules day by day, and trying for a daily balance makes it easier to watch your food intake. That way, you’re sure of getting enough protein, carbohydrate, vitamins, trace elements and dietary fibre for good health. But the really essential thing is to make sure the foods you eat week after week keep within the scheme shown by the nutrition pyramid.

This is one of the keys to health: some diseases are directly connected with what we eat.

I eat, therefore I am, as the saying goes …

We in Belgium eat too much fat and protein on average, and not enough cereal products, vegetables and fruit… What about you? To improve your aim – or help you stick to your good eating habits – EXKi, DIETEO and CIRIHA use nutrition pyramids to give you simple, easy-to-follow nutrition guidance so that you can plan days of balanced eating.

1. Bottom layer: the starchy foods

Bread, potatoes, pasta, rice, couscous, dried vegetables (dried peas, beans and pulses), cereals and foods made from them are the basis of healthy eating. Aim to include some in every meal, and go ideally for wholemeal grains.

How much a day? The equivalent of 9 to 17 portions, depending on your constitution, age, sex and physical activity.

1 portion would, for instance, be: 30g of bread, 80g of potatoes, 20g of breakfast cereal, &c.

How should you spread your starchy foods through the day? Here are some examples of suggested daily portions for a moderately active woman (2100-2200 kcal a day)

2 rolls + 2 plain potatoes (egg-sized) or 4 tablespoonfuls of mashed potato + 3 slices of bread 3 slices of bread + 6 tablespoonfuls (tbs) of cooked rice + 150 of cooked pasta 40g of breakfast cereal or 10 tbs of Corn Flakes + 12cm of baguette + 2 slices of toast + 150g of cooked wheat 3 slices of bread + 120g of cooked lentils + 8 tablespoonfuls of cooked rice

2. Second layer: vegetables

These contain plenty of water, vitamins, antioxidants, minerals and dietary fibre. They have little fat or sugar and not many calories, though their dietary contribution is important. Eat as great a variety as you can.

How much a day? At least 3 portions. Have vegetables for dinner and supper, as a first course (raw vegetables or soup) and with the main course. Cooked vegetables are good: raw ones are even better, providing certain vitamins that are destroyed by heat.

1 portion would, for instance, be: a bowl of vegetable soup, a small plate of raw vegetables, one tomato, 1/4 cucumber, 3 to 4 spoonfuls of cooked vegetables such as green beans, cauliflower, carrots, broccoli, spinach, asparagus..

How should you spread your vegetables through the day? Here are some examples of vegetable portions for a moderately active woman (2100-2200 kcal/day)

1 portion of 3 to 4 cauliflower florets + 1 bowl of vegetable soup + 1 portion of 3 tablespoonfuls of grated celeriac 20 small mushrooms + a glass of vegetable juice + 1 tomato

3. Third level: Fruit

Like vegetables, fruit contains plenty of water (and therefore few calories). Lots of vitamins, minerals, antioxidants and dietary fibre. They have little fat, and their sugar content is very variable (4% in blackcurrants and gooseberries; 20% in a banana).

How much a day? At least 2 portions, more if you like. Raw or cooked, it hardly matters, provided you go for variety.

1 portion would, for instance, be: a medium sized apple or pear, 2 kiwi fruit, a small plate of strawberries, an orange, a handful of raisins, a nectarine, 2 small mandarins, 2 apricots, &c.

4. Fourth level: dairy products

Milk, yoghurt, cottage cheese, all sorts of cheeses … the best of dairy produce! Their main contributions are calcium (essential for strong bones), vitamins A and D, and proteins.

How much a day? A good daily average is two to three portions, with or between meals. Pregnant or breastfeeding women (see below) and people over 60 years old should have at least 3 portions a day.

1 portion would, for instance, be: one 250ml glass of milk, 2 pots of yoghurt, 1/6 of a camembert, 1 slice of gouda, 1 small plate of cottage cheese, 3 tablespoonfuls of grated cheese, &c.

Fifth level: meat-poultry-fish-eggs or MPFE

These are our bests sources of proteins and iron. They are involved in the renewal, repair and maintenance of our body’s cells. But we need to manage their amounts carefully, because they sometimes also contain a great deal of fat.

It is a good idea to spread your intake of meat, chicken, fish and eggs over the week: have fish twice – chicken twice – poultry once – red meat once – and mince perhaps once as well.

How much a day? 1 to 2 portions, depending on your constitution, age, sex and the amount of physical exercise you take.

1 portion would, for instance, be: 1/2 steak or 1/2 a pork chop or 1/2 a salmon steak (say 50g), or 50g of sliced, minced or diced meat or a sautéed escalope, 2 small eggs, a thin slice of cooked ham, half a tin of tuna, &c.

How should you spread your MPFE through the day? Here are some examples of portions for a moderately active woman (2100-2200 kcal/ day)

One 150g steak or pork chop or salmon steak One portion of sliced, minced or diced meat or a sautéed escalope between 50g and 100g + 1 egg

6. Sixth level: oils, fats and spreads

These “unhidden” fats include: fat spreads, oils, cream, and products made out of them, including mayonnaises of various kinds.

How much a day? You should use fats in moderation, and vary the forms in which you consume them so as to be sure of a good distribution of fatty acids. Our advice is 7 to 10 portions a day, going for vegetable-based fats and if possible ones rich in omega-3 (rapeseed oil, soya oil, walnut oil, linseed oil (flax), omega-3 enriched margarines, etc.).

One portion would, for instance, be: 1tsp of oil, 1 scant teaspoonful of butter or margarine, 1 rounded teaspoonful of low fat spread or defatted butter, 1 teaspoonful of mayonnaise, 1 tablespoonful of low-fat mayonnaise, &c.

Here are some examples of portions for a moderately active woman (2100-2200 kcal/ day)

4 to 6 teaspoonfuls of oil (vary the sources) + 2 scrapings of butter + 1 tablespoonful of cream (33% fat)

7. Top layer: Extras, treats or “inessential foods”

Some sugary or salty foods like Vienna pastries, crisps, chocolate, jams, ice cream, honey, sweets, soft drinks, &c. have a place in our social life and provide some of the small pleasures of living… They do contain a great deal of calories, though, which increases the risk of nutritional imbalance and obesity.

They are not indispensable; but all the same it would certainly be very hard to cut them out entirely over the long term. They are not incompatible with good health, provided they are consumed in small doses and kept for special occasions.

Don’t forget to drink!

The pyramid stands in water: water – in case you need reminding – is the only really essential drink. To make good your body’s losses and keep it working properly, you should take in at least a litre and a half each day, during and between meals, either as water or in the form of hot drinks (tea, tisanes, infusions…).

At the side of the pyramid: alcoholic drinks

Wine, beer, liqueurs, spirits and aperitifs are placed outside the pyramid, because they are not essential for healthy nutrition. They have a considerable energy content, and can help make people put on weight.

For pleasure, though, alcoholic drinks can still be consumed in moderation: between 0 and 2 glasses a day (excepted for adolescents, pregnant women, or certain contraindications …).

Don’t forget to exercise!

Healthy living depends on a balanced diet, but also on getting enough regular physical activity. The recommended amount is at least the equivalent of a half-hour’s quick walking each day.