A new model of the food pyramid that 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, from which we can see the quantity relationship 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 nutrition circle
It is divided into the product groups:
- Cereals, cereal products and potatoes
- Vegetables and lettuce
- Fruit
- Milk and dairy products
- Meat, sausage, fish and eggs
- Oils and fats
- Beverages
The right amount matters
The DGE nutrition circle as the basis of the pyramid shows the weighting of the various food groups in our diet. At the center of the circle is liquid. Every day we should consume about 1.5 liters of low-energy drinks.
Plant foods make up the largest part of the outer circle. It is recommended to eat just under three quarters of the food in the form of fruit, vegetables, cereal products and potatoes. About a quarter is distributed among animal foods. These include dairy products, meat, sausage, fish and eggs. By far the smallest segment is reserved for oils and fats.
Sample meal plan
And this is what your meal plan might look like:
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1.5 liters of low-energy drinks per day
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4-6 slices of whole grain bread (200-300 g) or 3-5 slices of bread (150-250 g) and 50-60 g of cereal flakes per day.
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150-180 g brown rice or 200-250 g wholemeal pasta or 200-250 g potatoes (each cooked) per day.
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5 servings of fruits and vegetables a day (400 g vegetables, 250 g fruit).
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200 – 250 g of milk/yogurt/quark and 50 – 60 g of cheese preferably low-fat products per day.
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300 to 600 g of low-fat meat and sausage in total per week
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1 low-fat sea fish meal (80-150 g) and 1 high-fat sea fish meal (70 g) per week.
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3 eggs (including processed eggs in pasta, pastries, etc.) per week.
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15 – 30 g butter or margarine and 10 – 15 g oil (eg canola, soy, walnut or olive oil).
