{"id":17635,"date":"2022-07-23T20:15:24","date_gmt":"2022-07-23T17:15:24","guid":{"rendered":"https:\/\/dietsabc.com\/?p=17635"},"modified":"2024-01-27T17:52:42","modified_gmt":"2024-01-27T15:52:42","slug":"healthy-food-pyramid","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-food-pyramid\/","title":{"rendered":"Healthy food pyramid"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"17635\" class=\"elementor elementor-17635\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-56309c93 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"56309c93\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4949b1df\" data-id=\"4949b1df\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-704f2859 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"704f2859\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Healthy food pyramid<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17c16bf5 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"17c16bf5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>July 23, 2022<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a6d985e elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"a6d985e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tA simple guide on what foods and in what proportions we should eat for good health. Or not?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2efb899\" data-id=\"2efb899\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-20b901f8 elementor-widget elementor-widget-spacer\" data-id=\"20b901f8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3facad0c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3facad0c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-192f5556\" data-id=\"192f5556\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e42476c elementor-widget elementor-widget-text-editor\" data-id=\"e42476c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Most of us think of the food pyramid as a simple and clear guide to healthy eating. However, everything is not so straightforward, since there are several food pyramids.<\/p><p>In fact, the human body in Africa is the same as in Europe, America, or India, so it would be strange to believe that the same food group affects people living in America differently than those living in Europe or Africa.<\/p><p>Moreover, almost all races and nationalities are widely represented in the USA.<\/p><pre>\u00a0<\/pre><h2>The origin of the food pyramid<\/h2><p>The first visual representation of dietary recommendations in the form of a pyramid originated in Sweden in the 1970s, and its purpose was not to visualize recommendations for healthy eating in a more understandable form for the \"ordinary\" person.<\/p><p>After countless street protests caused by high food prices, the Swedish government decided to create a special committee to assess the possibility of creating a balanced diet at a reasonable price.<\/p><p>In 1972, the Swedish National Board of Health and Welfare issued recommendations on &quot;basic&quot; and &quot;supplementary&quot; foods:<\/p><ul><li>Basic food products \u2013 products that were considered essential for human well-being;<\/li><li>Supplemental nutrition products - products that provide the human body with <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\" target=\"_blank\" rel=\"noopener\">vitamins<\/a> and minerals that are not present in basic foods, but which are necessary for the body.<\/li><\/ul><pre>\u00a0<\/pre><p>In 1974, the first visual food pyramid was presented to the public with the following message: \"Good, healthy food for a reasonable price.\"<\/p><p><a href=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Pirma-uztura-piramida.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-17638 size-medium alignnone\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Pirma-uztura-piramida-300x240.jpg\" alt=\"The first food pyramid\" width=\"300\" height=\"240\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Pirma-uztura-piramida-300x240.jpg 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Pirma-uztura-piramida-1024x818.jpg 1024w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Pirma-uztura-piramida-768x613.jpg 768w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Pirma-uztura-piramida-15x12.jpg 15w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Pirma-uztura-piramida-1320x1054.jpg 1320w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Pirma-uztura-piramida.jpg 1400w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p><p>This pyramid consisted of 3 parts:<\/p><ul><li>The base of the pyramid included basic foods that were considered essential for a person&#039;s well-being - cereals, <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/whether-dairy-products-are-good-or-bad\/\" target=\"_blank\" rel=\"noopener\">dairy products<\/a>, pasta and potatoes;<\/li><li>The center and the top of the pyramid represented additional food products - vegetables, fruits, berries, nuts...<\/li><li>At the top of the pyramid \u2013 were meat, fish, and eggs.<\/li><\/ul><pre>\u00a0<\/pre><p>It is believed that the author of the idea of visual representation was <a href=\"https:\/\/sv.wikipedia.org\/wiki\/Anna-Britt_Agns%C3%A4ter\" target=\"_blank\" rel=\"noopener\">Anna Britt Agns\u00e4ter<\/a> and it was so successful that it spread relatively quickly in other countries, including Japan, Denmark, Sri Lanka, the USA...<\/p><pre>\u00a0<\/pre><h2>The development of the concept of the food pyramid<\/h2><p>It is not clear exactly when the first nutritional guide appeared.<\/p><p>Guidelines, pyramids, wheels - whatever you call them - were introduced for one purpose: to give consumers recommendations on how to create balanced and nutrient-rich meals.<\/p><p>But while almost all of us have heard of the food pyramid, few people know the extensive history of nutrition guides.<\/p><pre>\u00a0<\/pre><h3>1916 \u2013 1930 years<\/h3><p>During this time, the USDA created 2 guides:<\/p><ul><li>&quot;<a href=\"https:\/\/naldc.nal.usda.gov\/catalog\/1759578\" target=\"_blank\" rel=\"noopener\">Food for Young Children<\/a>,\u201d created by nutritionist Caroline Hunt in 1916, it became a widely recognized nutrition education tool that helped translate the recommendations of nutritionists into \u201cplain language.\u201d<\/li><\/ul><p style=\"padding-left: 40px;\">Caroline Hunt was the first to divide products into categories - Milk and Meat, Cereals, Vegetables and Fruits, Fats and Fatty foods,  Sugars and Sugary foods (desserts).<\/p><ul><li>&quot;<a href=\"https:\/\/archive.org\/details\/howtoselectfoods00hunt\/mode\/2up?view=theater\" target=\"_blank\" rel=\"noopener\">How to Select Foods<\/a>\u201d was created in 1917. It was an adult nutrition guide using the same five food groups that Caroline Hunt had identified.<\/li><\/ul><pre>\u00a0<\/pre><p>These guidelines remained in effect until the 1920s. Then in 1933, in response to the Great Depression, the USDA developed dietary recommendations for four different cost levels.<\/p><p>In 1941, the first recommended dietary allowances were created, which already specified a specific amount of calories, protein, iron, calcium, and vitamins.<\/p><pre>\u00a0<\/pre><h3>1940s<\/h3><p>In 1943, the USDA created the \u201c <a href=\"https:\/\/www.hsph.harvard.edu\/news\/magazine\/centennial-food-guides-history\/basic-7\/\" target=\"_blank\" rel=\"noopener\">Basic 7<\/a>\u201d \u2013 which was a wartime food\/nutrient sufficiency manual. This food guide already specified the required number of daily servings for each food group but did not define serving size.<\/p><p>Seven main food groups have been identified:<\/p><ul><li>Green and yellow vegetables (some raw, some cooked, some frozen, and some canned);<\/li><li>Oranges, tomatoes, and grapefruits (this group also included raw cabbage and lettuce).<\/li><li>Potatoes and other vegetables and fruits (raw, dried, cooked, frozen, or preserved);<\/li><li>Milk and milk products (milk, canned milk, dry milk and cheese);<\/li><li>Meat, poultry, fish, and eggs (this group also included dried beans and peas, nuts, and peanut butter);<\/li><li>Bread, cereals and <a href=\"https:\/\/dietsabc.com\/en\/food\/types-of-flour\/\" target=\"_blank\" rel=\"noopener\">flour<\/a> (natural, wholemeal, and enriched flour);<\/li><li>Butter and margarine enriched with vitamin A.<\/li><\/ul><pre>\u00a0<\/pre><h3>1956 \u2013 1970 years<\/h3><p class=\"translation-block\">However, Basic 7 proved too complicated as a nutritional guide. Therefore, the dietary recommendations mentioned in it were simplified and in 1956 \"<a href=\"https:\/\/s3.amazonaws.com\/libapps\/accounts\/24096\/images\/Basic_4.PNG\" target=\"_blank\" rel=\"noopener\">Basic 4<\/a>\" (also called \"Food for Fitness\" and \"A Daily Food Guide\") was published.<\/p><p>\"Basic 4\" was a step forward because the recommendations now indicated how many products of each specific group should be included in the diet.<\/p><p>However, the guide still did not include guidance on fat, sugars, and calorie intake.<\/p><p>The following product groups were distinguished in &quot;Basic 4&quot;:<\/p><ul><li>Vegetables and fruits (recommended as an excellent source of vitamin C and A, as well as a good source of fiber. Dark green and\/or dark yellow vegetables and\/or fruits were recommended to be eaten every other day);<\/li><li>Milk (recommended as a good source of calcium, phosphorus, protein, riboflavin, and sometimes vitamins A and D. Milk could sometimes be replaced with cheese, ice cream, or <a href=\"https:\/\/en.wikipedia.org\/wiki\/Ice_milk\" target=\"_blank\" rel=\"noopener\">iced milk<\/a>);<\/li><li>Meat (recommended for protein, iron, and some B vitamins. The group included meat, poultry, fish, eggs, dried beans and peas, and peanut butter);<\/li><li>Cereals and breads (whole grain and enriched breads were particularly recommended as they were considered good sources of iron, B vitamins, <a href=\"https:\/\/dietsabc.com\/en\/food\/the-best-sources-of-carbohydrates\/\" target=\"_blank\" rel=\"noopener\">carbohydrates<\/a>, as well as <a href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\" target=\"_blank\" rel=\"noopener\">protein<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/diets\/best-fiber-sources\/\" target=\"_blank\" rel=\"noopener\">fiber<\/a> This group also included cereals, bread, cornmeal, pasta, noodles, rice and spaghetti).<\/li><\/ul><pre>\u00a0<\/pre><h3>1979<\/h3><p>In the 1970s, studies emerged that indicated that excessive consumption of certain nutrients, such as fat and <a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/good-or-bad-cholesterol\/\" target=\"_blank\" rel=\"noopener\">cholesterol<\/a>, increased the risk of heart disease and diabetes. This prompted the USDA to change the guidelines.<\/p><p>And, in 1979, \"<a href=\"https:\/\/s3.amazonaws.com\/libapps\/accounts\/24096\/images\/hassle.PNG\" target=\"_blank\" rel=\"noopener\">The Hassle-Free Food Guide<\/a>\" was published, which was developed based on dietary recommendations published in 1977. In fact, Basic 4 was supplemented with the addition of a new category - Fats, sweets and alcohol, which helped to emphasize that fats, sweets and alcohol should be consumed in moderation.<\/p><pre>\u00a0<\/pre><h3>1984 year<\/h3><p>In the late 1970s, there was growing concern about the link between diet and various related diseases. Therefore, in nutrition, the focus shifted from getting the right nutrients for the body in sufficient quantities to avoiding the &quot;wrong\/bad&quot; nutrients. And although research-based evidence was scarce, <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\" target=\"_blank\" rel=\"noopener\">fat<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/diets\/should-i-give-up-sugar-when-losing-weight\/\" target=\"_blank\" rel=\"noopener\">sugar<\/a> became the main &quot;enemies&quot;.<\/p><pre>\u00a0<\/pre><p>In 1984, a collaboration between the American Red Cross and the USDA resulted in the \u201c<a href=\"https:\/\/s3.amazonaws.com\/libapps\/accounts\/24096\/images\/foodWheel.PNG\" target=\"_blank\" rel=\"noopener\">Food Wheel<\/a>\u201d, a nutritional recommendation low in fat, saturated fat, and <a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/good-or-bad-cholesterol\/\" target=\"_blank\" rel=\"noopener\">cholesterol<\/a> .<\/p><p>This guide defined five food groups and daily food intake based on three calorie levels. This food guide was the basis for the healthy eating pyramid as we know it today.<\/p><pre>\u00a0<\/pre><h3>1992 year<\/h3><p>The USDA visualized healthy eating recommendations as a pyramid (<a href=\"https:\/\/s3.amazonaws.com\/libapps\/accounts\/24096\/images\/FoodPyramid.PNG\" target=\"_blank\" rel=\"noopener\">The Food Pyramid 1992 \u2013 2005<\/a>) thus, trying to express the recommended intake for each food group - those at the bottom should be consumed more in the diet, and those at the top less.<\/p><p>This food guide was relatively widely criticized for its heavy emphasis on bakery products and lumping both good and bad fats together.<\/p><p>Although officially the goal of the guide was to develop science-based healthy eating recommendations, several nutritionists believe that pressure from various lobbies has failed to do so.<\/p><p>Here are some articles on the subject:<\/p><ul><li><a href=\"https:\/\/www.eviemagazine.com\/post\/the-food-pyramid-was-never-about-keeping-you-healthy-it-was-about-making\" target=\"_blank\" rel=\"noopener\">The Food Pyramid Was Never About Keeping You Healthy. It Was About Making Corporations Money<\/a><\/li><li><a href=\"https:\/\/m.dailykos.com\/stories\/2011\/01\/29\/934261\/-The-Food-Pyramid-That-Made-Us-Fat-(Update)\" target=\"_blank\" rel=\"noopener\">The Food Pyramid That Made Us Fat<\/a><\/li><\/ul><pre>\u00a0<\/pre><h3>2005 year<\/h3><p>With the obesity epidemic in full swing in 2005, an improved version of the previous healthy eating pyramid was created called \u201c<a href=\"https:\/\/s3.amazonaws.com\/libapps\/accounts\/24096\/images\/MyPyramid2.jpg\" target=\"_blank\" rel=\"noopener\">My Pyramid<\/a>\u201d.<\/p><p>This update of the food pyramid tried to emphasize the importance of exercise and a healthy diet. The vertical wedges were supposed to tell you how much you should eat from each food group, but visually it was confusing and even very hard to understand.<\/p><p>A \"bare-bones\" version of My Pyramid was also created, which was even more incomprehensible, because visual (images of products) and written clues were excluded - without them, how to understand that, for example, the color blue refers to dairy products?<\/p><pre>\u00a0<\/pre><h3>2011<\/h3><p>In 2011, US First Lady Michelle Obama and Secretary of Agriculture Tom Vilsack announced that the food pyramid would be replaced by a new visual concept \u2013 \u201c<a href=\"https:\/\/s3.amazonaws.com\/libapps\/accounts\/24096\/images\/myplate_blue.jpg\" target=\"_blank\" rel=\"noopener\">My Plate<\/a>\u201d.<\/p><p>The purpose of My Plate is to encourage people to think more about making healthy meals themselves and to search for information about healthy eating.<\/p><p>Emphasis is placed on fruits, vegetables, grain products, protein and dairy products.<\/p><p>Visualization of MyPlate as a guide to healthy eating is easy to understand and, while <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-eating-plate-vs-usda-myplate\/\" target=\"_blank\" rel=\"noopener\">imperfect<\/a>, is a step in the right direction. For example, it is clearly indicated on the plate that fruits and vegetables should make up half of the amount of products eaten at each meal.<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Although the pyramid as a visualization of nutritionists' recommendations still dominates, dietary recommendations have also acquired other forms of visualization. For example \u2013 a plate in the USA (2011), a flag in Thailand (2010), a pagoda in China (2007), a rainbow in Canada (2007), a spinning in Japan (2010), etc.<\/p><p>The Healthy Eating pyramid should be seen as a simple visual guide to which foods we should eat more and which less to ensure good health.<\/p><p>However, these guidelines need to be approached critically, because:<\/p><ul><li>We are, however, very different - genetically and in terms of lifestyle, weight, taste sensations, and favorite foods, ... and this means that our ideal nutrition plans are also different;<\/li><li>To a greater or lesser extent, there is an influence of lobbies on the healthy diet recommendations developed in different countries. Therefore, if you want to eat healthily, you have to study and delve into this topic yourself. You don't need to become an expert, but you do need to understand the basics.<\/li><\/ul><pre>\u00a0<\/pre><p>Cooking at home and choosing foods with minimal processing will help limit both calorie intake and the addition of salt and sugar.<\/p><pre>\u00a0<\/pre><p><a href=\"https:\/\/www.fao.org\/nutrition\/education\/food-dietary-guidelines\/home\/en\/\" target=\"_blank\" rel=\"noopener\">You can read the nutrition recommendations developed in various countries HERE.<\/a><\/p><pre>\u00a0<\/pre><p><u>Sources:<\/u><\/p><p><a href=\"https:\/\/www.usda.gov\/\" target=\"_blank\" rel=\"noopener\">USDA<\/a><\/p><p><a href=\"https:\/\/www.harvard.edu\/\" target=\"_blank\" rel=\"noopener\">harvard.edu<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-f28e421 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f28e421\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-23f7f80\" data-id=\"23f7f80\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69abe57 elementor-widget elementor-widget-image\" data-id=\"69abe57\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green 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123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_pinterest\" role=\"button\" tabindex=\"0\" aria-label=\"Share on pinterest\" data-no-translation-aria-label=\"\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-pinterest\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M496 256c0 137-111 248-248 248-25.6 0-50.2-3.9-73.4-11.1 10.1-16.5 25.2-43.5 30.8-65 3-11.6 15.4-59 15.4-59 8.1 15.4 31.7 28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\" data-no-translation-aria-label=\"\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg 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19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\" data-no-translation-aria-label=\"\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 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elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-44106dac\" data-id=\"44106dac\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69c13bf0 elementor-widget elementor-widget-post-navigation\" data-id=\"69c13bf0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/balanced-nutrition\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Balanced diet and weight<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/overtraining-syndrome\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">What happens to us when we exercise too much<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f21027d elementor-widget elementor-widget-heading\" data-id=\"5f21027d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-14753437 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"14753437\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2b815acb\" data-id=\"2b815acb\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-48280ed6 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"48280ed6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-21918 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-svara-samazinasana tag-atslodzes-dienas tag-svara-samazinasana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/one-day-fasting\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/04\/Atslodzes-dienas_alternate-day-fasting-256x300.jpg\" class=\"attachment-medium size-medium wp-image-21919\" alt=\"One day fasting\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/04\/Atslodzes-dienas_alternate-day-fasting-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/04\/Atslodzes-dienas_alternate-day-fasting-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/04\/Atslodzes-dienas_alternate-day-fasting.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/one-day-fasting\/\">\n\t\t\t\tOne day fasting\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What happens to our body during a one-day fast? Does one-day fasting help you lose weight? How does short-term fasting affect our health?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/one-day-fasting\/\" aria-label=\"Read more about Atslodzes dienas\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-16692 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dietas tag-svara-samazinasana tag-svara-samazinasanas-knifi tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/weight-loss-hacks\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/04\/Svara-samazinasanas-knifi_2-256x300.jpg\" class=\"attachment-medium size-medium wp-image-29478\" alt=\"Weight loss hacks\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/04\/Svara-samazinasanas-knifi_2-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/04\/Svara-samazinasanas-knifi_2-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/04\/Svara-samazinasanas-knifi_2.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/weight-loss-hacks\/\">\n\t\t\t\tWeight loss hacks\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>And why you don&#039;t need them, because there is an easier and more effective way to get lasting long-term results.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/weight-loss-hacks\/\" aria-label=\"Read more about Svara samazin\u0101\u0161anas knifi\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-25101 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi tag-zales-pret-saaukstesanos-un-gripu\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/cold-and-flu-remedies\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/11\/Zales-pret-saaukstesanos-un-gripu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-25102\" alt=\"Cold and flu remedies\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/11\/Zales-pret-saaukstesanos-un-gripu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/11\/Zales-pret-saaukstesanos-un-gripu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/11\/Zales-pret-saaukstesanos-un-gripu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/cold-and-flu-remedies\/\">\n\t\t\t\tCold and flu remedies\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How is the common cold different from the flu? How to relieve cold and flu symptoms? Which cold and flu remedies work and which don't?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/cold-and-flu-remedies\/\" aria-label=\"Read more about Z\u0101les pret saaukst\u0113\u0161anos un gripu\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-32381 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-pareizs-uzturs tag-kaloriju-deficits tag-skidras-kalorijas tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/liquid-calories-and-weight-loss\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/08\/Skidras-kalorijas-256x300.jpg\" class=\"attachment-medium size-medium wp-image-32382\" alt=\"Liquid Calories and Their Impact on Weight Loss\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/08\/Skidras-kalorijas-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/08\/Skidras-kalorijas-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/08\/Skidras-kalorijas.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/liquid-calories-and-weight-loss\/\">\n\t\t\t\tLiquid Calories and Their Impact on Weight Loss\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Find out how juices, coffee, sodas and alcohol affect your weight.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/liquid-calories-and-weight-loss\/\" aria-label=\"Read more about \u0160\u0137idr\u0101s kalorijas un to ietekme uz svara samazin\u0101\u0161anos\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>A simple guide on what foods and in what proportions we should eat for good health. Or not?<\/p>","protected":false},"author":25,"featured_media":17636,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112],"tags":[182,111],"class_list":["post-17635","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","tag-uztura-piramida","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/17635","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=17635"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/17635\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/17636"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=17635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=17635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=17635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}