Food Groups and the Food Pyramid
 
by: Healthnotes


The Food Pyramid

The Food Pyramid is a visual image illustrating the contributions of each group of foods that make up a healthful diet.

The US Department of Agriculture (USDA) created the first Food Pyramid, which placed foods recommended for frequent consumption at the base and foods that should be eaten sparingly at the top. Other pyramids emphasizing ethnic and other food preferences have been developed following this design. The most recent update of the USDA pyramid changes this basic design by dividing it into vertical wedges of different widths to represent the different food groups. This update also represents a shift in thinking in American nutrition. Greater emphasis is placed on weight control and exercise, whole grains are recommended over processed grain products, and rather than recommending a diet low in all fats, emphasis is placed on avoiding solid fats (those that are high in trans fats and saturated fats) while allowing foods that are good sources of monosaturated fats and essential fatty acids.

The new USDA Food Pyramid is meant to be used in conjunction with the Web site (mypyramid.gov), where information about a person's age, gender, and physical activity level is used to calculate a personal recommendation for the amount of each food group to be eaten daily. The Web site also offers tips for following these recommendations, diet and exercise tracking tools, and additional information.

The basic pyramid, developed by the USDA and the US Department of Health and Human Services, is only one model, however. This pyramid has been adapted for ethnic preferences and there are now pyramids for the Mediterranean diet, the Asian diet, and the Latin American diet. Other diets, such as the vegetarian diet, can also be placed on a food pyramid.

The personal recommendations available from the USDA Web site suggest that people:
• Balance calorie intake from foods and beverages with calories expended.
• Engage in regular physical activity and reduce sedentary activities.
• Eat amounts of the following food groups based on daily calorie requirements:

Grains
Vegetables
Fruits
Milk and other calcium-rich products
Meat, poultry, fish, dry beans, eggs, and nuts
Oils
Extra calories from added fats, sugars, and alcohol

• Make at least half of the total grains eaten whole grains.
• Eat more dark-green vegetables, orange vegetables, and dry beans and peas. Do not exceed recommended amounts of starchy vegetables.
• Keep the amounts of fruit juice consumed to less than half of total fruit intake.
• Consume 3 cups of fat-free or low-fat (1%) milk, or an equivalent amount of yogurt, cheese, or other calcium-rich foods per day.
• Make choices that are low-fat or lean when selecting meats and poultry. Consider fish, nuts, and seeds rich in essential fatty acids as alternatives to meat and poultry. Consider dry beans and peas as an alternative to meat or poultry as well as a vegetable choice.
• Choose most fats from sources of monounsaturated and polyunsaturated fatty acids, such as fish, nuts, seeds, and vegetable oils. Choose fat-free, low-fat, or lean meat, poultry, dry beans, milk, and milk products. Choose grain products and prepared foods that are low in saturated fats and trans fats. Limit the amount of solid fats.
• Choose and prepare foods and beverages with little added sugars or caloric sweeteners. • Choose and prepare foods with little salt. Keep sodium intake less than 2,300 mg per day. At the same time, consume potassium-rich foods, such as fruits and vegetables.
• If one chooses to drink alcohol, consume it in moderation. Some people, or people in certain situations, should not drink.

Some variations on the USDA Food Pyramids represent alternative views of healthful eating by expert groups. For example, the Healthy Eating Pyramid was designed by nutrition experts from the Harvard School of Public Health who felt the USDA Pyramid does not fully reflect all of the research evidence on healthful food choices. This pyramid rests on a foundation of daily exercise and weight control, with emphasis on whole grain foods, plant oils, fruits, vegetables, and some nuts and legumes.

Some food pyramids reflect personal preferences, such as vegetarianism. The Oldways Preservation & Exchange Trust has designed the Traditional Healthy Vegetarian Diet pyramid to represent eating patterns found in healthy populations of the world. This diet emphasizes whole grains, fruits, vegetables, and legumes and beans form the basis for each meal, with some milk and egg products. The recommendations are appropriate for most healthy adults, but the guidance of a knowledgeable healthcare professional should be sought to make adjustments for children, women in their reproductive years, and anyone else who may have special nutritional needs.

Other pyramid variations are based on diets from regions with historically lower chronic disease rates, such as the Mediterranean, Asian, and Latin American pyramids shown here. They may be worth considering if your family has a history of heart disease, cancer, high blood pressure, or diabetes.

 

 

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