Nutrition pyramid for adults in Vietnam

Nutrition pyramid is also known as nutrition pyramid or multi-age nutrition pyramid. The Adult Nutrition Pyramid is a comprehensive model of nutritional advice, suggesting a daily serving size to maintain good health for an adult. When viewing the nutrition pyramid, we will identify the priority of each different food group.

1. Structure of the nutrition pyramid for adults

Depending on how it is expressed, the adult nutrition pyramid can be divided into 5 or 7 floors with basic groups:
Food groups Vegetables and fruits. Protein food group. Grease group. Sugar salt group. Country. The food group at the foot of the pyramid includes foods that should be eaten a lot for the benefits of the body. In contrast, the food groups that go up near the top of the tower include foods that should be limited in daily meals to ensure health.
MORE: Assessment and classification of adult nutritional status

Tháp dinh dưỡng cho người trưởng thành được chia thành nhiều nhóm thực phẩm

2. Nutrition pyramid analysis for adults

2.1. Country

Water is one of the important substances of the body. Every day an adult is recommended to drink 8-12 units of water (with 200ml/1 unit). Thus, to meet enough water for the body, every day you should drink from 1600 - 2400 ml of water.

2.2. Food group

The food group that provides starch is the group that provides the most energy for the body. In Vietnam, rice is often used as a staple food. The food group also includes bread, whole grains, and unprocessed or refined grains. In addition, you can also use vermicelli, pho, vermicelli... in your daily meals to supplement starch. It is estimated that an adult needs to provide about 12kg of food/month.

Ngũ cốc nguyên hạt và tinh chế — Ngũ cốc nguyên hạt nằm trong nhóm lương thực

2.2. Fruit and vegetable group

Most fruits and vegetables contain no fat or cholesterol. The group of vegetables and fruits is also a great source of fiber, vitamins, minerals and antioxidants for the body, so it is also recommended to use a lot, just after the food group.
Fruit is a rich source of nutrients, easy to digest and does not need to be processed, so adults should eat natural fruits about 2-3 times / day in moderate amounts.

2.3. Protein food group

Food groups containing a lot of protein and protein include: milk and dairy products, meats, fish and eggs, soybeans, green beans ....
Group of milk and dairy products such as butter, cheese , yogurt, ice cream... are the best sources of calcium and vitamin B2 for the body. This is also a rich source of protein, vitamins A and D for the body.
Protein foods should be used in moderation (especially meats) because in addition to protein they also provide a high amount of saturated fat and cholesterol. It is estimated that an adult should only consume a maximum of 150g - 210g of meat per day.

Sữa thực vật — Sữa và sản phẩm từ sữa rất giàu đạm

2.4. Grease group

Fat group includes healthy fats and good for the body. Fat is a source of solvents that dissolve fat-soluble vitamins such as A, E, K, D... However, the body only needs a moderate amount of this group of substances to support cardiovascular activity. and brain.

2.5. Salt and sugar group

The salt and sugar group is often placed at the top of the nutrition pyramid for adults because these are also the ingredients that should be most limited in the diet. Nutritionists recommend that adults should limit their daily intake to less than 5g of salt and 5 units of sugar (sugar) to avoid diabetes, overweight, obesity and some kidney diseases.
MORE: Nutrition pyramid for diabetics

Đường — Nhóm đường muối thường được hạn chế ở bất cứ tháp dinh dưỡng nào

3. The role of the nutrition pyramid

No matter what age you are, maintaining a healthy diet and ensuring nutrition is very important. The Vietnam Nutrition Pyramid is a place to provide information about foods and suggest suitable daily meals for Vietnamese people.
If you want to build a reasonable, healthy diet but don't know where to start, you can refer to the adult nutrition pyramid to guide your body's need for additional food. Each person with a different age and health may have a diet with different amounts. For example, cancer patients will be assigned by their doctors to make their own nutritional pyramid for cancer patients. However, in general, based on the priority with foods, it is still advisable to base on the pyramid structure except in cases of special diets.

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Bài viết này được viết cho người đọc tại Sài Gòn, Hà Nội, Hồ Chí Minh, Phú Quốc, Nha Trang, Hạ Long, Hải Phòng, Đà Nẵng.