The four pyramid sides of the three-dimensional food pyramid are each assigned a food group. The position of the foods provides a nutritional assessment. As we know it from the original food pyramid, the lower part of the pyramid contains the foods that should preferably be on the menu.
Animal and vegetable fats
The top of the pyramid shows the less recommended products. This is additionally marked by a traffic light bar. This moves from the green base (= nutritionally recommendable) to a yellow midfield to a red top (= nutritionally less recommendable). The foods are rated according to criteria such as energy density, nutrient content, epidemiological findings and other nutritionally significant factors (for example, content of secondary plant compounds, fat quality).
Fruits and vegetables have a high nutrient density, provide little energy and are bursting with secondary plant compounds. That’s why you have the traffic light permanently set to GREEN; they make up the basis of plant foods. They are followed by legumes and whole-grain products such as whole-grain bread, whole-grain pasta and unpeeled rice. Potatoes, husked rice and cereal products made from white flour cavort in the midfield. The traffic light shines RED for sweets, cakes and snacks.
Animal foods
Fish, low-fat milk and dairy products, and low-fat meat are especially recommended. Low-fat products have a low energy content and provide many nutrients (for example, calcium, vitamin D, iron and B vitamins). Fish can be a little fattier. Fatty fish such as salmon, mackerel, tuna and herring are particularly rich in omega-3 fatty acids, which have a very positive effect on the cardiovascular system. Fish, low-fat dairy products and low-fat meat form the broad base of the pyramid. These are followed by higher-fat meat, higher-fat milk and dairy products.
Less recommended foods such as high-fat meats, eggs, cream, etc. are found in the upper part of the pyramid. As the breakdown of the nutritional circle has shown us, oils and fats should only make up a small part of our daily diet. This is where it is especially important to make the right choice.
The most valuable are rapeseed and walnut oils, followed by wheat germ, olive, soybean and olive oils. These oils have a particularly favorable fatty acid composition and a high vitamin E content. Corn germ oil, sunflower oil and margarine are in the midfield. Butter, lard and plate fats (for example, coconut and palm kernel fat) are less recommended among other things because of the high content of saturated fatty acids.
Beverages
Drinking is essential for life. Fluid intake has a direct impact on health and performance. That’s why beverages are at the center of the nutrition circle. The traffic light is GREEN for beverages that provide little energy. These include water, mineral water and sugar-free herbal and fruit teas. The traffic light changes to YELLOW for green and black tea, coffee, fruit juice spritzers and light drinks. It flashes RED for beverages with high energy content such as sodas, energy drinks, nectars and fruit juice drinks.
