Know your portions – use the pyramid!
The Food Pyramid is all about balancing the foods you eat, in the correct amounts, to help you get all the energy and nutrients that you need. When we discuss the food pyramid with clients in clinics or during a workshop, the recommended serving sizes for the different food groups are always a show stopper!

The food pyramid was developed for use by the average man or woman who is not trying to lose or gain weight. It has 5 shelves, each shelf containing a group of foods and the recommended number of servings of the foods that should be eaten on a daily basis.   People really gasp when they realise how large their portions are in comparison to those of the food pyramid. For example, one serving of pasta is about 30 strands of spaghetti .  Most of us will have about two servings with a meal (more if we are active)….compare that how much spaghetti you put on your plate, not to mention that huge portion of bolognaises sauce on top!!

So, for those of you trying to shed a few pounds after the festive season, if you do nothing but start to re-adjust your serving sizes to that of the food pyramid guidelines, you should start to see the difference. And by following the balanced approach of each meal containing all elements of the food pyramid,  (http://www.healthpromotion.ie/fs/doc/hpu_publications/Food_Pyramid_Plates_August_05.pdf) you will probably begin to feel more energy too.  



The Top Shelf – oils, fat, sugary and high fat snack foods
So, the top shelf of the pyramid indicates that foods on this shelf are to be eaten in moderation. This shelf contains foods such as fats, biscuits, cakes, confectionary and high fat food snacks. There are no serving recommendations for this group of foods. If you are trying to lose weight, consider the following:

•    Fats and Oils
When using fats use about 1oz low fat spread/low fat butter and use oils sparingly.

•    Sugars, confectionary, cakes, biscuits and high fat snack foods
Limit the number of times you eat these foods in the week. Choose no added sugar options. Eat high fat snacks in only small amounts, and not too frequently. Choose lower fat alternatives.

•    Alcohol
Keep with the 14 standard drinks for women or 21 for men and have some alcohol free days. Try lager shandies or wine spritzers to reduce the alcohol and calorie intake.



The Second Shelf – meat, fish and alternative protein foods
This shelf contains foods such as red meat, chicken, fish and eggs. It also contains vegetarian sources of protein such as nuts, peas and beans, cheese and tofu. The food pyramid recommends 2 servings of protein food to be eaten daily.

So you can choose any 2 servings of protein foods each day (e.g. one serving with lunch and one with evening meal):
•    2oz (size of a deck of cards) cooked lean meat or poultry or
•    3oz cooked fish or
•    2 eggs (not more than 7 per week)
•    9 dessertspoons cooked peas/beans or
•    2oz Cheddar type cheese (preferably low fat) or
•    3oz nuts (not suitable for young children)
Note: During pregnancy you should choose 3 servings of protein foods. If you are trying to lose weight or you have high cholesterol then choose low fat options.



The Third Shelf – milk, cheese and yogurt
The recommended serving for these foods is ‘3 a Day’. This is recommended to help prevent osteoporosis.

Choose any 3 servings of the following each day:
•    1/3 of a pint of milk or
•    1 carton of yogurt or
•    1 oz (matchbox size) of Cheddar cheese or Edam or Blarney
Note: Again for weight loss and high cholesterol choose low fat choices frequently. Teenagers should choose at least 5 servings a day to meet their growth spurt requirements. Pregnant & breastfeeding women also require 5 servings to keep up with the fetal requirements for calcium. Low fat milk is not suitable for young children under 2 years of age.

The Fourth Shelf – fruit and vegetables
Fruit and vegetables are natures own multivitamin. They contain an array of vitamins and minerals needed by your body. That is why the recommended serving is 5 per day.

Choose at least 5 or more of the following each day:
•    ½ a glass of fruit juice or
•    3 dessertspoons of cooked vegetables or salad or
•    Small bowl of homemade vegetable soup or
•    1 medium sized fresh fruit or
•    3 dessertspoons cooked fruit or tinned fruit (preferably in its own juice)
Note: For those trying to lose weight do not think I can eat loads of fruit – fruit contains calories because it has natural sugars. So 10 servings of fruit could add up to over 500 calories! You can eat as many vegetables as you like as there are very low in calories, except for beans, peas and pulses.



The Fifth (bottom) shelf – breads, cereals and potatoes
Many people cut out carbohydrate foods such as bread, potatoes and cereal foods such as rice, pasta and breakfast cereals thinking that they will lose weight or reduce their stomach bloating. What people do not often realise is that by cutting out this food group, they are removing the biggest source of energy and vitamins such as iron and B vitamins from their diet. The recommended serving is 6 servings of theses foods per day.

Choose at least 6 or more* of the following each day (e.g. 2 servings per meal):
•    1 bowl of breakfast cereal or
•    1 slice of bread or
•    3 dessertpoons of cooked pasta/rice or
•    1 medium potato - boiled or baked
*Note:  If your physical activity levels are high then you may need to increase your servings upwards.
Aim for wholegrain versions of these foods as they will keep you feeling fuller throughout the day and less likely to snack on foods from the top shelf.

So buy yourself a good weighing scales to weigh your food and check out our top behavioural tips to help you ring in the changes.

© Nutritionwise Nutrition Consultancy