The three-dimensional food pyramid
A new model of the food pyramid, which takes into account both the quantity of food intake and the quality of food, is the Three-Dimensional Food Pyramid. The basis of the pyramid is the DGE Nutrition Circle, to which we can extract the quantity relation of the different food groups to each other. On the four sides of the pyramid a quality assessment of the food is made.
7 product groups of the food circle
It is divided into the product groups:
- Cereals, cereal products and potatoes
- Vegetables and salad
- milk and milkproducts
- Meat, sausage, fish and eggs
- Oils and fats
The right amount is important
The DGE Nutrition Circle as the basis of the pyramid shows the weighting of different food groups in our diet. In the center of the circle is the liquid. Every day we should take about 1.5 liters of low-energy drinks to us.
Most of the outer circle is made up of plant foods. It is recommended to eat just under three quarters of the food in the form of fruits, vegetables, cereal products and potatoes. About a quarter is spread over the animal food. These include dairy products, meats, sausages, fish and eggs. By far the smallest segment is reserved for oils and greases.
And this is how your diet could look like:
- 1.5 liters of low-energy drinks per day
- 4-6 slices of wholemeal bread (200-300 g) or 3-5 slices of bread (150-250 g) and 50-60 g of cereal a day
- 150-180 g brown rice or 200-250 g whole wheat pasta or 200-250 g potatoes (each cooked) per day
- 5 servings of fruits and vegetables a day (400 g vegetables, 250 g fruit)
- 200 - 250 g of milk / yoghurt / quark and 50 - 60 g of cheese prefers low-fat products per day
- 300 to 600 g of low-fat meat and sausage in total per week
- 1 low-fat sea fish meal (80-150 g) and 1 high-fat sea fish meal (70 g) per week
- 3 eggs (including processed eggs in pasta, pastries, etc.) per week
- 15 - 30 g of butter or margarine and 10 - 15 g of oil (eg rapeseed, soybean, walnut or olive oil)