Healthy Diet Pyramid

This pyramid is divided into seven layers, the topmost level is dessert with butter, followed in descending order are: dairy products, fish or a small amount of red meat, nuts and beans, vegetables and fruits, whole grains and vegetable oil, The bottom layer is not related to food – long-term and appropriate physical exercise.

Layer analysis pyramid

First layer: butter and dessert

Whether it's the old-fashioned pyramid or the newly proposed pyramid by Professor Willett, butter and dessert are at the top. It can be seen that this type of food has little effect on calories and fat, and it is not good for health.

If you want to maintain a good body, it is best to stay away from this layer of food; but if you need to do a lot of physical exercise, such as long-distance running and swimming, you can eat a piece of chocolate before exercise to replenish your energy and calories.

Second layer: dairy products

In the old pyramid, dairy products are on the second floor with meat. Professor Willett put the dairy product separately on the second floor because

Excessive intake of dairy products increases the burden on the heart, leading to elevated cholesterol, which has more side effects than meat. Some people emphasize that dairy products can increase calcium in the body.

 In fact, dairy products are not the only ones, and they are not the best way to get calcium. Experiments have shown that the calcium provided by two cups of milk is only equivalent to the amount of calcium supplemented by a few mouthfuls of tofu Of course, you don't have to change the habit of drinking milk every day, just try to drink skim milk more reasonable.

Third layer: fish or a small amount of red meat

The meat of seafood is called "white meat". These meats are rich in protein and various amino acids, and they are not converted into fat, so they can be taken 2 to 4 times a week. 

Other "red meat" foods, excessive intake can lead to an increase in the incidence of cardiovascular disease, especially animal internal organs, it is best not to eat regularly, even for young people, too high cholesterol indicators will be for the future Bury the scourge.

Fourth layer: nuts and beans

This type of food was overlooked in the old-fashioned pyramid, and Professor Willett just thought they were important. Many people think that nuts can cause fat to accumulate. 

In fact, the oil in nuts is a vegetable oil, which is cleaner than the oil in the starting material, and contains more vitamins and other nutrients. Soy products contain a variety of trace elements, especially calcium content, which is very good for both osteoporosis and the elderly.

Fifth floor: vegetables and fruits

The importance of vegetables and fruits to human health need not be overemphasized, and as much as possible within the scope of the “belly”, intake of these two categories of foods that are most beneficial to the body.

Sixth floor: whole wheat food and vegetable oil

In the old-fashioned pyramid, vegetable oil is not included in the scope of consumption. In real life, vegetable oil is an indispensable ingredient in the cooking process. 

To control the intake of vegetable oils containing saturated fatty acids such as soybean oil and salad oil, and increase the intake of mainly unsaturated fatty acids such as small sesame oil.

Level 7: Long-term and appropriate physical exercise

Professor Willett unexpectedly listed physical activity as the “foundation” of the pyramid. He believes that a perfect diet should be based on a healthy lifestyle. Life lies in exercise. Only by combining exercise with a scientific diet can the body be kept in the best condition.