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After a through research
American Dietitians Association has developed a healthy diet
designing formula using a Pyramid. This is called Food Guide
Pyramid. And it is considered as one of the very important
guideline for planning balanced diet
 .
According to food guide pyramid, Foods
could be classified into six categories. Rice, wheat and
pasta form the base of the Pyramid. And fat, oil and sweets
forms the top point of the Pyramid. In between there are
four categories, from the base those were vegetables, fruit,
milk and meat as shown in the pyramid above. Higher the base
more should be the proportion in the diet of an individual.
What is the meaning of
'serving'? Serving is that much quantity, which can be taken
at a time. So, serving may vary from one person to another.
Analysis of components
of food guide pyramid:
| |
Category |
Examples
of Food |
Importance/
Special Feature |
Quantity
(servings) |
| 1. |
Rice,
Wheat, Pasta |
Bread,
bun, Cereal etc. |
High
Carbohydrate, low fat, Vitamin B, Minerals and
fiber |
6
- 11 |
| 2. |
Vegetables |
Carrot,
Cabbage, Broccoli, leafy green, bell pepper |
High
fiber, Vitamin A & C |
3
- 5 |
| 3 |
Fruits |
Apple,
Banana, orange, fruit juice |
Vitamin,
Carbohydrates, potassium |
2
- 4 |
| 4 |
Milk,
Cheese |
Milk
Products |
Calcium,
protein |
2
- 4 |
| 5 |
Egg,
Fish, Meat |
Poultry,
Dry Beans, Nuts |
High
Protein, low fat |
1
- 3 |
| 6 |
Fat,
Oil, Sweets |
Butter,
margarine, oils, cream, desserts |
High
Fat, High Calorie; sweet is low fat |
Negligible |
If you think it is difficult to plan your diet from the
above chart. Then following chart would help you out. You
should know your standard calorie consumption for the
purpose. First, you have to ascertain your calorie
requirement. But if you are not sure about your calorie
consumption click at fitness page: Calorie consumption chart
at http://www.rumela.com/care/health_fitness.htm
to have an idea about your calorie consumption. Some
variations would be ok.
| Calorie
intake |
For
1,500 Calories |
For
2200 Calories |
For
2800 Calories |
| Category |
In
-active woman and old persons |
In
active man, children, Active or pregnant or breast
feeding woman |
Active
man, teenage boys, Very active woman |
| Rice,
Wheat Category |
5-6
servings |
9
servings |
11
servings |
| Vegetable
Category |
3
servings |
4
servings |
5
servings |
| Fruit
Category |
2
Servings |
3
servings |
4
servings |
| Milk,
Cheese |
2 - 3
servings |
2 -3
servings |
2 -3
servings |
| Meat,
Poultry, Egg, Fish |
140
grams or 5 ounces |
170 gm
or 6 oz. |
200
grams or 7 oz. |
| Butter,
Oil |
53
grams |
73
grams |
93
grams |
| Sweets |
24
grams |
48
grams |
72
grams |
Again, all these thing is for a normal person. At the time
of preparing diet for a person with blood sugar and/ or
blood cholesterol the dietitian would have to take into
consideration some more aspects at the time preparing his or
her diet.
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