Healthy Eating Pyramid: How to Build a Balanced Diet
How healthy is your diet and eating habits? Understanding the Healthy Eating Pyramid
Everyone has different answers and you probably change yours every now and then.
You might hear many times that your eating habits have a huge impact on your health and well-being. However, you are in a world where you can easily get misleading information telling you what’s healthy for you. But how can you know which is true? What should you do if there’s no standard?
Fortunately, there is a nutrition guide – Healthy Eating Pyramid (alternately, healthy eating plate), which has been developed by the Harvard School of Public Health for decades. In 2013, The Australian Nutrition Foundation released a new simple visual food pyramid that aims to make Australians eat easier and better! (The following picture is the 3rd edition in 2015)
A close look at this Healthy Eating Pyramid
The Healthy Eating Pyramid divides foods into layers, representing how much of each group should be included in a balanced diet.
1. Foundation Layers: The Base of a Healthy Diet
The two bottom layers include three essential plant-based food groups:
- Vegetables and legumes
- Fruits
- Grains
These foods are packed with essential vitamins, minerals, and fibre, making up approximately 70% of a healthy diet. They are the primary sources of energy and nutrients needed to support digestion, immunity, and overall health.
2. The Middle Layer: Protein and Dairy
This layer includes:
- Milk, yogurt, cheese, and dairy alternatives
- Lean meat, poultry, fish, eggs, nuts, seeds, and legumes
These foods provide protein, calcium, iron, zinc, and B12 vitamins, which are crucial for muscle function, bone health, and overall energy levels. However, many people overconsume these foods, leading to imbalances in their diet.
3. The Top Layer: Healthy Fats
The smallest section of the pyramid represents healthy fats, which are essential for brain function and heart health. However, it’s important to choose the right types of fats, such as:
- Olive oil
- Nut and seed oils
- Avocados
On the other hand, trans fats and highly processed oils should be avoided, as they can increase the risk of chronic diseases.
| 👉 Related article: What is “Mindful Eating” and how does it improve your health? |
Additional Healthy Eating Tips to Consider
Beyond the pyramid, small lifestyle changes can help you build sustainable, long-term healthy eating habits.
1. Enjoy Herbs and Spices
Herbs and spices not only enhance the flavour of food but also offer incredible health benefits. Ingredients like garlic, ginger, turmeric, and cinnamon have anti-inflammatory and immune-boosting properties, making them a great addition to any meal.
2. Drink Plenty of Water
Water is the most essential drink for your body. Staying hydrated supports digestion, circulation, and energy levels. Opt for water as your main drink instead of sugary beverages to maintain overall health.
3. Limit Added Sugar and Salt
Excessive salt and sugar can contribute to high blood pressure, diabetes, and other health issues. Avoid adding too much salt and sugar to meals, and choose minimally processed foods whenever possible.
Enjoy a Balanced, Varied Diet
Following the Healthy Eating Pyramid is a simple way to build a balanced and nutritious diet. By incorporating a variety of foods from each core food group, you can support your health, manage your energy levels, and prevent nutrient deficiencies.
Start by planning your weekly meals, including plenty of plant-based foods, healthy proteins, and good fats. Don’t forget to use herbs and spices, stay hydrated, and minimise processed foods. Small, mindful changes can make a big difference in your overall well-being.
Healthy eating doesn’t have to be complicated. With the right approach, you can build habits that nourish your body and help you feel your best.
