The new food pyramid includes the Supplementation

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The new pyramid adds at the top of the food pyramid, nutritional supplements, such as folates or vitamin D. 

Our collaborator AMLSPORT has sent us this information about the new base of the food pyramid that has been published this past Wednesday by the Spanish Society of Community Nutrition (SENC)

These guides are an update of the latest recommendations, dating from 2001, which is very similar to the previous edition but has some substantial changes, such as the inclusion, at the base of the pyramid, of elements that, apart from diet , “condition our nutritional and health status”, as the exercise, culinary techniques that are used or the “eemotional balance“. Also striking is the explicit mention, at the top of the food pyramid, of nutritional supplements, such as folates or vitamin D.

New Food Pyramid

THE BASE OF THE PYRAMID

This level includes some considerations that support, favor and / or complement a healthy diet, such as physical activity and hydration. A healthy diet should favor the maintenance of body weight, composition and body mass index at adequate levels.

Physical activity in the general population: the objective stated in these recommendations is specified in 60 daily minutes of moderate intensity physical activity, or its equivalent of 10.000 steps per day, perhaps with some steps or punctual periods of greater intensity.

Promotion of emotional balance: psychological and cognitive processes greatly influence dietary intake. Nowadays, the so-called "conscious" diet seems to be the tendency to treat food problems and promote a healthy relationship with food. Devote time to buying food and cooking it, as well as transmitting this knowledge to children through family meals could be the first steps that must be followed to reach full emotional awareness in the feeding process.

Energy balance: energy balance can be a factor of interest in the maintenance of an adequate body composition and health status. To adapt quantitatively and qualitatively the food intake to the degree of physical activity and vice versa, within the framework of the general and individual recommendations that characterize a balanced and healthy diet.

Tools and healthy culinary techniques: culinary techniques and utensils used in the preparation and preservation of food can affect its nutritional quality, organoleptic qualities and contribute to the possible transfer of undesirable substances. As a general rule, steaming, safe raw or less elaborate preparations offer better nutritional and even organoleptic value.

Adequate water intake: incorporate the intake of water and other liquids or food until fill around 2,5 liters / day, which should be increased appropriately in case of physical activity, increased temperature or humidity, fever or fluid loss.

SECOND LEVEL

The variety, the balance and the moderation in the quantity (size of the servings) are basic principles that favor a healthy diet. Different food patterns can satisfy these requirements, such as the Mediterranean diet pattern in its different manifestations, based on foods produced in our environment, linked to our territory and anchored in cultural traditions, uses and customs. The second level includes foods and food groups that are recommended to be consumed daily, in variable amounts and proportions.

Whole grain cereals and derived products, along with other foods rich in complex carbohydrates, are the basis of an adequate diet. The recommendation focuses on prioritizing whole grains and derivatives or processed with whole grain flours. Other foods with high carbohydrate content can be associated in culinary formulas with the presence of seasonal vegetables including tender legumes. The energy intake from this group of foods will be adjusted according to the degree of physical activity.

Fruits in general, and seasonal ones in particular, are a food group of special importance for the maintenance and promotion of health. It is important to reinforce the recommendation to include three or more servings or pieces of varied fruit per day, in an adequate state of maturation, with previous washing, and also peeled if it is not organic farming products. Offer them peeled and chopped as a multi-colored fruit plate improves its acceptance and consumption in all ages.

Seasonal vegetables and greens They are a source of nutrients and not nutrients of great importance to promote a better state of health. It is advisable to incorporate at least two servings of vegetables each day. One of the rations in raw format with varieties of different color.

El olive oil is the best fat reference for the accompaniment in many foods both in preparations or culinary processes as for its consumption in crude. It is advisable to use extra virgin olive oil cold extraction from any of the multiple varieties of olives. Preferably the oil of the year following its collection.

All the  carnes magras, birds, Fish, eggs and alternatives of plant origin, such as vegetables, nuts y seeds, are elements of the traditional Mediterranean diet and are part of the cooking culture and recipe books.

All the  White meats of quality are a good option as a source of protein and other nutrients of interest, prioritizing preparations with little added fat and the usual accompaniment or garnish of vegetables or salad.

The Fish y seafood They are a good source of proteins, minerals and vitamins with a fatty profile rich in polyunsaturated fatty acids. Prioritize the sustainable seasonal catches using the sizes, quantities and culinary preparations that ensure the safety of the product. The recommendation is based on the consumption of fish at least two or three times a week.

All the vegetables in all its varieties they are an important source of energy and nutrients, referents of traditional and Mediterranean cuisine. Consumption is recommended of 2-3 or more servings a week with culinary techniques that improve their digestibility and nutritional value.

Nuts and seeds are of interest in the Mediterranean diet. Prioritize the consumption of local varieties in natural format, or little manipulated without salt or added sugars.

The eggs They are an excellent source of nutrients. A frequency of consumption and culinary format of individualized character is recommended, prioritizing the ecological or country varieties, not only for their possible nutritional or organoleptic differentiation, but also for the contribution to humanize in a greater degree the food production chain.

It is recommended the consumption of good quality dairy 2-4 rations per day prioritizing low fat preparations without added sugars.

THIRD LEVEL

In the upper part of the pyramid there are foods and drinks for which an optional, more occasional and moderate consumption is recommended.

Red and processed meats: the consumption of red meat and processed meat in all its formats should be moderated within the framework of a healthy diet, choosing products of excellent quality, culinary procedures without direct contact with fire and, always, accompanied by a garnish of vegetables fresh.

All the  spreadable fats of all types should be moderate and occasional consumption, preferably towards butter without added salt.

Moderate the consumption of sugar and sugary products so as not to exceed the contribution of 10% of the daily energy intake from added sugars.

Moderate the intake of shawl and of products with a high contribution of structural or added salt so as not to exceed the amount of 6 g of salt (sodium chloride) total per day, as an intermediate objective.

It is recommended an optional, occasional and moderate consumption of Industrial bakery, cake shop, baubles, sugary drinks, ice creams y confectionery, prioritizing the consumption of homemade confectionery with traditional methods and ingredients.

It should moderate or avoid the consumption of alcoholic drinks. The moderate and responsible consumption of fermented beverages of low alcohol content and good quality can be assumed in amounts that do not exceed two glasses of wine / day in men and one drink / day in women always referred to adulthood. Consult health personnel in case of chronic diseases or medication consumption.

On occasions when there are special needs, regular or temporary added consumption may be useful. supplements or specific foods. The recommendation is based on establishing individualized guidelines that are the result of dietetic advice proposed by a doctor, pharmacist, dietitian-nutritionist, nursing staff, midwife or physiotherapist.

COMPLEMENTARY CONSIDERATIONS

Sustainable food: sustainability in the processes of obtaining, transporting, distributing and preparing food is a point of great importance in maintaining the ecosystem and the health of the planet Reduce food waste, Reuse leftovers safely and Recycle properly (the 3 R) are practices related to eating and consumption habits that contribute to environmental sustainability.

Seasonal products and proximity: they represent a decisive action within the framework of sustainability. It is a characteristic aspect of the traditional diet and possibly in harmony with chronobiological factors.

Conviviality, with time: the possibility of eating in company and participatory cooking improves the nutritional profile of eating habits and reinforces the emotional bonds between people who share food, culinary tasks and living space.

Recommendations and comfortable dietary advice: we care a lot about improving eating habits, but always within the framework of what is possible and a rewarding process with a holistic idea of ​​daily food, healthy and comfortable in all its terms.

Nutrition labeling: In all its facets and sections, it informs and guides us about the nutritional characteristics, composition and other aspects related to the food or food product, which must determine our purchase or consumption decision.

Hygiene and food safety: proper washing of fruits, vegetables and vegetables is essential. Hygiene measures prior to the handling, preparation and service of food and dishes. Preparation, reheating and preservation of food at a suitable temperature.

 In the society of abundance and waste, including food waste, recommendations for healthy eating should consider active solidarity, support the fair trade, urban gardens and ethical practices in relation to agriculture, livestock, fisheries and food distribution.

The SENC is working simultaneously in the elaboration of complementary informative materials and in different lines of action with the collaboration of other scientific societies so that in a short space of time this Food Guide can be an applied tool of support to the nutritional education, to the council diet and comprehensive health care.

J. Aranceta-Bartrina et al. FOOD GUIDES FOR THE SPANISH POPULATION (SENC, DECEMBER 2016); THE NEW PYRAMID 3 OF HEALTHY EATINGhttp://www.nutricioncomunitaria.org/es/noticia/guias-alimentarias-senc-2016

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