Don't worry about the people in your past; There's a reason they didn't make it to your future.
Fiji use both a rainbow and a pineapple
Fiji use both a rainbow and a pineapple to display their dietary guidelines. It strongly encourages to ‘Grow your own food.’ Fiji’s food guide is a pineapple that comprises most of the ten dietary guidelines. The recommendation to eat a variety of local foods is placed at the centre. Other recommendations represented include doing physical activity and growing one’s own food.
Include a variety of foods from the three food groups in each meal. Go local!
Choose and prepare food and drinks with less salt, sugar, fat and oil.
Be physically active to maintain a healthy weight. Eat more local fruits and vegetables.
Breastfeed your baby exclusively for the first 6 months. Give children healthy meals and snacks.
Drink clean and safe water. Grow your own food.
Finland’s Pyramid is a practical image of a well balanced meal. They give specific guidelines such as ‘Eat vegetables, fruits and berries frequently (a minimum of 500 g/day, excluding potatoes).
Eat vegetables, fruits and berries frequently. Eat wholegrain cereals (bread, porridge, pasta, etc.) several times a day
Use soft vegetable oil based spreads on bread and vegetable oils in cooking and salads.
Eat fish (of different kinds) two to three times a week. When eating meat, choose low-fat, low-salt products and limit the amount of red meat and meat products to < 500 g a week.
Consume fat-free/low-fat milk products daily (5–6 dl/day) and two or three slices of low-fat cheese.
Drink water when you are thirsty. Decrease consumption of soft drinks and sweet juices.
Undertake moderate physical activity (brisk walking) for at least 150 minutes a week or hard physical activity (running) for 75 minutes a week.
In addition eat regularly. Read and learn to understand product labels.
Nutrition Circle & 3D pyramid German Food guidelines
The nutrition circle appears under 3D pyramid is divided into six food groups: cereals and potatoes; vegetables; fruits; milk and dairy products; meat, sausages, fish and eggs; and fats and oils. The circle is divided into food groups with numbers representing the quantity to consume, 1 being eat most 6 eat least and 7 includes water which sits in the middle. An interesting message they promote is ‘Do not overcook your meals’ and they also note the importance of meal times by including ‘Allow plenty of time for eating and enjoy mealtimes’. On the bottom of 3D pyramid one can see nutrition circle.
Eat plenty of cereals, preferably wholegrain, and potatoes.
Vegetables and fruits – eat ‘five-a-day’. Drink milk and eat dairy products every day; fish once or twice a week; and meat, sausages and eggs in moderation.
Eat small quantities of fat and high-fat foods.
Eat/use sugar and salt only occasionally and in moderation.
Drink plenty of fluids, at least 1.5 litres every day.
Do not overcook your meals.
Allow plenty of time for eating and enjoy mealtimes.
The `Japanese food guide spinning top´ is designed to resemble the well-known traditional Japanese toy. It is a rotating inverted cone divided from the top down into food group layers that depict foods primarily in cooked form /dishes. The order of the food groups is given by the recommended daily servings. At the top there are grain-based dishes , followed by vegetable-based dishes , and fish, eggs and meat dishes. At the bottom are milk and fruit. A person running on top of the gyrating spinning top represents the importance of doing physical activity regularly to enjoy good health. The guide also recommends drinking plenty of water or tea, and to moderate consumption of highly processed snacks, confectionary and sugar-sweetened beverages. Guidelines include:
The “house” has five simple food groups, the same as the traditional food pyramid. Much of the information advising on regular meal sizes and supplementary diet tips, though, are in the accompanying information and not on the actual food “pyramid.” The roof is made of animal source products (i.e. meats and dairy products). Foods from these groups should be part of the daily diet. Products high in sugar and fat should be eaten sparingly, and this is the reason why they are placed outside of the house.
Cereals : Eat cereals several times a day. Vegetables, fruits :Eat both fruits and vegetables at least three times a day.
Milk and dairy products :Drink milk every day; choose fermented dairy products (curdled milk, kefir and yoghurt) as
Meats, meat products, fish, eggs, soy: Eat lean meats prepared with small amounts of fat regularly.
Fats : Do not use (unnecessarily) fats when preparing your dishes, or for spreading, or use only very small amounts.
Salt and salting: Do not use salt, or use only very small amounts of iodized salt. Sugar: Avoid the frequent consumption of foods or drinks rich in added sugar.
Alcohol: Those who drink alcoholic beverages should do so in moderation.
Exercise: Regular physical activity should be a lifelong program for everyone.
Food safety :Buy your food only from reliable sources, and shop carefully.
Further good advice :Eat four or five times a day, and always at the same time if possible.
This pyramid continues to be a well-known guide to what is now universally recognized as the “gold standard” eating pattern that promotes lifelong good health. It has been widely used for years by consumers, educators, and health professionals alike to implement healthier eating habits. While this Greek pyramid may look like the traditional one we know, it is actually based off the Mediterranean diet incorporating olive oil, seasonal fruits and vegetables, and seafood. It is broken down into 12 food groups with advice on consumption. An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown
Olive oil as the principal fat, replacing other fats and oils (including butter and margarine).
Total fat ranging from less than 25 percent to over 35 percent of energy, with saturated fat no more than 7 to 8 percent of energy (calories).
Daily consumption of low to moderate amounts of cheese and yogurt
Twice-weekly consumption of low to moderate amounts of fish
Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar and saturated fat consumed not more than a few times per week.
Red meat a few times per month
Regular physical activity at a level which promotes a healthy weight, fitness and well-being.
Leave it to the French to be different. This is also one of the few charts that encourages physical activity. Recommended daily servings are above the food in each step, and the magnifying glass on the side displays miniature small servings of sweets, salt, oil, and sodas. The French have a staircase with nine stairs/rules.
The foods you should eat the least of are at the bottom of the stairs, and those you can eat the most of are at the top of the stairs.
There is also a tap with running water at the top of the stairs to emphasize hydration.
There’s also an accompanying magnifying glass which shows you which foods you should be eating very little of (sugars, processed foods, etc.).
Do not forget the happy family running to the top of the stairs: exercise is the key to healthy diets.
The guidelines also recommend eating starchy foods depending on your appetite, so eat a lot when you’re hungry and stop when you aren’t… that’s the hallmark of French eating.
China promulgated her first food based dietary guidelines (FBDGs) in 1989. It was proposed by the standing board of Chinese Nutrition Society. The new edition of “Guide on Diet for Chinese People” released in January 2008. In this guide there are five levels in the food pagoda, indicating the different levels of importance and the amount we need in daily diet. What the pagoda suggests is an average intake of different foods. As long as the average amount meets the requirement, it is abalanced diet good for health.
Grains, potatoes, beans and water are the fundament. An adult need 250-400 grams of grains, potatoes and beans and 1,200ml water every day.
Vegetables and fruits are the second important, with a daily demand of 300-500 grams of vegetables and 200-400 grams of fruits. Meat, fish, shrimp and eggs take the third – 50-75 grams of meat, 50-100 grams of fish and shrimps, 25-50 grams of eggs for every day.
Then comes the demand of 300 grams of dairy products and 30-50 grams of nuts and soybean products. Oil and salt are at the top with the least demand of 25-30 grams and 6 grams respectively for each day.
The guide also suggests dark-color vegetables take half of the vegetable intake every day as they are rich in carotene and vitamin A.
The UK’s national food guide, the eatwell plate, defines the government’s advice on a healthy balance diet. The eatwell plate is a visual representation of how different foods contribute towards a healthy balanced diet. This concept is based on the 5 food groups, makes healthy eating easier to understand by giving a visual representation of the types and proportions of foods needed for a healthy balanced diet. The eatwell plate is suitable for most people including people of all ethnic origins and people who are of a healthy weight or overweight. It is also suitable for vegetarians.
Choosing a variety of foods from within the 4 main food groups will add to the range of nutrients consumed. This includes:
plenty of fruit and vegetables
plenty of bread, rice, potatoes, pasta and other starchy foods
some milk and dairy foods
some meat, fish, eggs, beans and other non dairy sources of protein
Foods and drinks high in fat and/or sugar are not essential to a healthy diet, and should be consumed only in small amounts.
