The healthy eating pyramid is a visual representation of the ideal selection of foods according to the proportions in which they should appear in our diet. Using the dietary guidelines as a base, the healthy eating pyramid is formed in the shape of a pyramid, the base of which is formed by foods we should eat of most. Forming the mid-section of the pyramid are the foods that should be consumed moderately with the small apex at the top indicative of the foods that one should eat of less frequently.              Foods from the "eat most" section of the Healthy Eating Pyramid consist of breads, cereals, fruits, vegetables, dried peas, beans and lentils. It is recommended to eat most of these foods as not only are they generally low in fat but they provide an excellent source of dietary fibre, vitamins and minerals and do not contain a lot of sugar. Cereals usually enrich the diet with complex carbohydrates, dietary fibre and minerals. Nutritionists recommend wholegrain over refined cereals because of the additional complex carbohydrates, dietary fibre and B group vitamins. The consumption of a variety of fruits is linked to Vitamin C in citrus fruits and Vitamin A in yellow and orange fruit and vegetables. Dried peas, beans and lentils also contain some carbohydrates and supply the body with plenty of protein, fibre and minerals. Fibre content aids in lowering the blood cholesterol.              Foods forming the "eat moderately" section of the healthy eating pyramid include lean meant, eggs, fish, chicken, nits and dairy products. These foods are renowned for its abundance of protein and calcium assisting muscle repair and body tissues.

Vitamins and minerals often found in this category include niacin, riboflavin, iron, zinc and calcium. It is essential for children, adolescents and expecting mothers to consume more of these foods than normal. Milk and dairy products in the mid section of the pyramid provide ample calcium and B group vitamins as well as protein and Vitamin A. Varying meat products from chicken to lean red meat can also supply the body with phosphorous and B-group vitamins and fish in particular contains iodine for the body. Egg (yolk) and nuts are also good sources of protein and minerals but high in fat which can be multiplied when fried in oil. .              Foods from the "eat least" section of the healthy eating pyramid comprise sugars, butter, fats and oil. While the health eating pyramid doesn't ban such foods, it only recommends its consumption to the smallest quantity. A fat are a concentrated form of source of energy as well as sugar and is preferred to consume polyunsaturated fats as it does not contain cholesterol. .              Developed by the Australian Nutrition Foundation in the 1980's, the Healthy Eating Pyramid is the first food selection model to address a total diet concept where descriptive terms such as "most/moderately and least" are used to help individuals balance their food intake. As it was developed by Australian nutritionists, the pyramid is reliable as is it applicable to the Australian lifestyle and its population. The primary purpose for its development was to combat the sharp increase of diet related diseases in the 1980's and address the problem of nutrient excesses as well as deficiencies. It was believed that individuals would be more likely to have a balanced diet by following the pyramid rather than randomly selecting food for one's self. .              In fact, eating in excess or deficiency of specific nutrients can lead to various diet related diseases including anaemia, colorectal cancer, cardiovascular diseases and obesity.

A Food Pyramid Based On Science

The Healthy Eating Pyramid is a food pyramid that focuses on diet and health. This food pyramid was developed by the Harvard School of Public Health and is based on scientific evidence on the links between diet and health. The Harvard School of Public Health offers information to help you make better choices about how to eat. Let’s find out what this food pyramid is all about, from the base and up.

Healthy Eating Pyramid – Guidelines

1Daily Exercise & Weight Control

The Healthy Eating Pyramid has a picture of “Daily Exercise and Weight Control” on its base, showing that these two related elements strongly influence your chances of staying healthy. They also affect what you eat and how your food affects you. Exercise and weight control are also linked through the simple rule of energy balance; that you will gain weight if you eat more than you burn. By exercising regularly it will help you control your weight and it is the key part of any weight loss effort.

2 Vegetables and Fruits

Vegetables and fruits take up a big section of the food pyramid, showing their importance. Vegetables and fruits are rich in color and taste. They add variety to your diet and are a feast for the eyes, but they can do even more for you. By eating a lot of vegetables and fruits everyday you will gain the possibility to stay healthy throughout your life. You will create a beneficial habit that may: lower your blood pressure, reduce your risks of having cardiovascular diseases and cancer, protect you from losing your vision when you are getting older and also help you from having diverticulitis (intestinal ailment).

3 Healthy Fats and Oils

The Healthy Eating Pyramid puts the fats and oils near the base which is a bit different and unconventional if you compare to other food pyramids, but it makes sense. They are inline with the evidence: unsaturated fats are healthy fats. They don’t improve cholesterol levels and they can protect against heart problems. Putting the fats and oils near the base is also in line with common eating habits since the average American gets about one-third of its daily calories from fat. This is why it is so important to eat healthy fats. Healthy fats can be found in vegetable oils, nuts, seeds, avocados and fatty fish like salmon.

4 Whole Grains

You need carbohydrates for energy and whole grain is the best source, which the food pyramid illustrates. Research suggests that we should eat a diet rich in whole grains because it helps controlling our blood sugar and insulin levels from rising and falling too quickly. The reason for this is that the body can’t digest whole grains as quickly as with processed carbohydrates such as white bread. By eating whole grains you won’t feel hungry that often, which will have a positive effect on your weight. It may also prevent the development of type 2 diabetes and protect you against heart diseases. Whole grains can be found in oatmeal, whole bread and brown rice.

5 Nuts, Seeds, Beans and Tofu

The Healthy Eating Pyramid shows the importance of eating nuts, seeds, beans and tofu. They are all rich in protein, fiber, vitamins and minerals. Many kinds of nuts contain healthy fats and vitamin E. Research has even suggested that they are good for your heart especially: almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios.

6 Fish, Poultry and Eggs

Fish, poultry and eggs are included in the food pyramid because they are rich in protein. Chicken and turkey are also good sources of protein and are low in saturated fat. Research suggests that you can reduce the risk of heart disease if you eat fish rich in omega-3 fats. Salmon, trout and herring are especially high in omega-3 fatty acids. Eggs have been said to be bad for your health because they are high in cholesterol, but if you compare it to a doughnut made from refined flour and cooked in oil (rich in trans fat), eating an egg for breakfast is a much healthier alternative. If you have diabetes or heart disease you should not eat more than 3 eggs (egg yolk) a week. The egg whites are fine though; they are rich in protein and a fine substitute in omelets and baking.