|Photo credit: The Australian Nutrition Foundation Inc, 3rd edition, 2015 |
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Layer 1: Vegetables, Legumes & Fruit
Layer 2: Grains
Layer 3: Protein Foods e.g. Dairy, Alternatives, Lean Meat, Eggs, Fish, Nuts, Seeds and Legumes
Layer 4: Healthy Fats- Unrefined Oils; Cold pressed oils
✪ Key Aspects: Layer 1 is termed the foundation layer and represents the foods that should form 70% of the diet. This translates into:
|Examples of 2 servings of fruit (Image: Popsugar)|
✔ 5 servings of vegetables daily or
✔ 5 servings of legumes daily
|Examples of 5 servings of legumes and vegetables (food Image: Healthedco)|
✪ Key Aspects: Layer 3 is filled with the foods that are promoted as great sources of protein, calcium, zinc, iodine and vitamin B12 but should be eaten‘moderately.’ These foods include dairy, dairy alternatives, lean meat, eggs, fish, nuts, seeds, and legumes.
Most noticeable: Legumes are placed in two layers. In layer 1, legumes are classed as a type of vegetables but in layer 3 it serves as vegetarian source of protein.
✪ Key Aspects: Layer 4 or the apex of the pyramid contain sources of fat that provide heart healthy benefits as they are rich in unsaturated fats (polyunsaturated and monounsaturated fat); examples foods in this layer are olives, avocado, olive oil, safflower oil etc. It is recommended, foods in this layer be included in the diet daily but in small and controlled amounts.
Most noticeable: Margarine and butter have been removed from the new pyramid due margarine being a source of trans-fats and butter being rich in saturated fat.
✪ Miscellaneous Aspects about the new food pyramid:
1) It recommends water as the primary beverage of choice.
2) It places restrictions on salt and added sugars ( e.g. table sugar, honey, maple syrup, sweetened condensed milk, molasses, syrup etc.). All the while, recommending the use of fresh, dried and ground spices and herbs to enhance the flavour and colour of meals and add health benefits.
Thank you for reading!
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1) Nutrition Australia: http://nutritionaustralia.org/national/healthy-eating-pyramid/frequently-asked-questions
2) Ea For Health: https://www.eatforhealth.gov.au/food-essentials/five-food-groups