Understanding the Indian Food Pyramid: A Complete Guide to Balance Nutrition

At first, 'the ‘Asian Food Pyramid' was the only applicable pyramid for the Indians. However, our diet is drastically different from most of the Far East that led to the pyramid's customization /evolution. Thus, the Food Pyramid that suits the Indian unique eating habits and indigenous foods were adapted.

Layers of the Indian Food Pyramid

The Indian food pyramid primarily consists of the four levels as given below:

1. Carbohydrates/Starchy Food

In India, we consider carbs and starch rich food at the most base level of the food pyramid. Food that is rich in multi grains, cereals, milk, rice, beans, semolina etc is essential in optimal quantity to provide energy to the body; pump calories into the muscles and regulate blood pressure.

2. Fruits and Vegetables

Second most significant layer of the Indian food pyramid healthy comprises healthy greens and fruits. People in our country are advised by nutritionists and diet gurus to consume a maximum amount of vegetables and fruits as they are a very rich source of vitamins, and essential minerals.

3. Proteins 

Proteins are the core food component that facilitate growth, development and repair of cells and tissues in the body and build musculature. They lie at the centre of the food pyramid in india. However, they should be consumed in moderate amounts only as medical research has proved that excessive consumption of a high-protein diet can increase the likelihood of terminal illness like cancer. Egs of proteinous food are eggs, fish, meats, dals, milk, whole grains, beans, nuts, seeds such as chia and flax seeds, and peas. 

4. Sugars, Processed Food And Fats

Sweetened and processed foods along with fats are placed at the top of our food

pyramid. They are non essential elements added to food items to enhance taste and flavour therefore must be eaten in limited quantities. As their nutrition value is negligible, dieticians and nutritionists recommend that we add sugar laden, processed and fatty foods in small portions only. Some commonly consumed examples in India are- pizzas & burgers; sweets; carbonated drinks; patisserie delicacies like brownies, biscuits, cakes, pastries, pies etc; and canned products. Moreover, they contribute to various health issues like high B.P; high sugar; bad cholesterol and heart conditions. 

5 Food Pyramid Layers Explained With Food Examples And Nutrition Value 

As per 1992 edition of the USDA guide to food, healthy food pyramid’s layers with their corresponding nutrition value and examples are described as below moving from bottom to the top of the diagram:

1. Fruits and Vegetables

Because they are a beneficial source of food items enriched with high amounts of vitamins, and essential minerals, a minimum of 4-5 servings of vegetables along with 2-4 servings of fruits are recommended by latest USDA health guidelines. Healthy fruits including apples, bananas, pears, sapodillas, mangoes etc and green leafy veggies like lettuce, cauliflower, broccoli, cabbage, and spinach should be incorporated as per their seasonal and geographical availability.   

2. Carbohydrates/Starchy Food

Assortment of fresh breads; cereals; pastas; semolina; rice etc composed of carbs and rich in starch are advised to be eaten as 6-11 servings per day. These foods serve as energy fuel for the active body. Carbohydrates also serve to fortify muscles, optimise blood pressure when consumed judiciously and reduce bad cholesterol levels in the body.

3. Proteins

Food products sourced from poultry such as eggs and fresh meat; fish; dairy items such as yoghurt, cheese, milk; dry nuts,seeds and beans etc are categorised under the third layer of the food pyramid. The recommended servings are 2-3 in a day.

4. Dairy Foods 

Food items consisting of animal milk like fresh/flavoured milk; yoghurt; cheese; buttermilk; cream; curd etc should be consumed in adequate quantity every day to replenish the body with calcium, vital minerals and vitamins. Essentially,  2-3 servings of the same are advised.  

5. Sugars and Fats

Sugar and fatty foods are positioned at the tip of the healthy food pyramid implying their minimal nutrition value. They are best consumed in light amounts as they are non essential components of a holistic diet. Saturated fats such as butter and meat derived from animal source; desserts like bakery products, candie and ice creams; aerated drinks; junk food etc should be eaten sparingly as they are detrimental to one’s health.

Health Benefits of Following the Indian Food Pyramid

Enumerated below are few health benefits of the Indian food pyramid:

• Immunity Boosting: Food grocery items such as multi grains; honey; dry fruits, nuts; green veggies and fruits boost up body’s immunity and physical strength without adding to calories or unhealthy fats
• Regulation Of Blood Sugar: As per medical research, indian food comprising of whole grains, cereals, high fibrous foods, lentils, pulses and leafy greens are found to optimise high sugar levels in diabetes type 2 patients
• Weight Management: Dairy rich food items like soy or cow milk, buttermilk, yogurt, cheese, desi ghee etc are a rich source of vitamin A and B12, calcium, phosphorus, micronutrients such as magnesium, zinc, iodine and potassium. They help in controlling weight problems and strengthen the skeletal structure by replenishing calcium and phosphorus content in the bones
• Vision And Cholesterol Improvement: Vitamins A,B,C and E which are profusely found in pulses, cereals, green leafy vegetables, legumes, nuts,and fruits improve not only our eye health and vision but also regulate bad cholesterol levels in the body

Food Pyramid to Indian Dietary Preferences

The Indian healthy eating pyramid ascending upwards from the base comprises whole and multi grains, cereals, dals, fruits, vegetables, dairy supplements, meats, poultry products, nuts, seeds, and unsaturated oils which is considered a wholesome and holistic diet. 

• Nutrition loaded whole grains, cereals, dairy food, and healthy starch are at the bottom base level of the the food triangle as it supplies ample energy to the body
• More frequently consumed healthy food as recommended by nutrition experts for Indians are seasonal vegetables and fruits which come secondary in this healthy food pyramid 
• Healthy cooking oils, meats, poultry food, fish are placed on the third level of the food pyramid and are to be consumed for proteins and essential minerals in moderate quantity
• Foods which are sweetened and processed come at the apex of the eating pyramid as they are sparingly consumed as their nutrition value is far less than the rest of the food levels

Besides the above healthy food pyramid of Indians, generic guidelines to consuming whole food includes eating a balanced diet while avoiding overeating; replenishing adequate amounts of fluids into the body by water consumption to avoid dehydration; senior people’s diet must be rich in vitamins and micronutrients; and food needs to be hygienic and well cooked.

Conclusion

The food pyramid is built to promote nutritious food. It indicates numerous food groups and how much we need for a balanced diet. Eating the right amount from each food group is referred to as a balanced diet. Eating well is vital for all of us.

FAQs Related To The Food Pyramid

Q1. What is the purpose of the food pyramid?

Ans. Food pyramid for healthy eating is an important tool that has grown popular among health experts, educators and nutritionists to recommend healthy food preferences to people. Additionally, this tool serves as a guide to highlight medically recommended quantity of different foods across variable age range

Q2. What is the other name for a food pyramid?

Ans. As per USDA which introduced the 1992 food pyramid edition, it was first termed as Food Guide Pyramid or Eating Right Pyramid. Later on in 2011, the name was replaced by MyPlate

Q3. What are unsaturated oils and their examples? 

Ans. Most edible vegetable oils used for cooking purposes apart from coconut and palm oil are composed of unsaturated fatty acids which make these oils very easily absorbed into the bloodstream, without getting clogged in the blood vessels. They help in maintaining a sound lipid profile, reduce the chances of heart diseases like stroke and heart attack. Commonly used unsaturated oils are sunflower, mustard, peanut, soya, and olive oil.

Disclaimer: This article is issued in the general public interest and meant for general information purposes only. Readers are advised not to rely on the contents of the article as conclusive in nature and should research further or consult an expert in this regard.