food pyramid

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This 1992 food pyramid diagram can still be found on much of the food packaging in the United States

The current USDA food pyramid

The food guide pyramid (historical) known as the food pyramid, and formally titled the Improved American Food Guide Pyramid, was published by the USDA(United States Department of Agriculture) in 1992 to replace the earlier food groups classification system. The food guide pyramid suggested optimal nutrition guidelines for each food category, per day, using a mnemonic graphic of a pyramid with horizontal dividing lines to represent suggested percentages of the daily diet for each food group. Currently published every five years, an update to the 2005 system is expected in 2010.^{[citation needed]}

Groups based on the Food Guide Pyramid

Grain group

The Grain Group is represented by a thick orange strip. Cereals, breads, pastas, crackers, and rice all fall under this categorization. Bread, cereal, rice, and pasta are grown from cereal crops. Grains supply food energy in the form of starch and carbohydrates. Breads made from refined ingredients are not as highly recommended as whole grains. Whole grains can be found especially in brown oatmeal

6-11 servings daily

Vegetable group

A vegetable is a part of a plant consumed by humans that is generally savory (not sweet) and not considered a grain, fruit, nut, spice, or herb. For example, the stem, root, flower, etc. may be eaten as vegetables. Vegetables contain many vitamins and minerals; however, different vegetables contain different spreads, so it is important to eat a wide variety of types. For example, green vegetables typically contain vitamin A, dark orange and dark green vegetables contain vitamin C,and vegetables like broccoli and related plants contain iron and calcium. Vegetables are very low in fats and calories, but cooking can often add these. The dark green vegetables and the orange color is caused by the vitamins and vegetables like carrots contain lots of vitamin A which helps eye health.

3-5 servings of vegetables in a day. They may be fresh, frozen, canned, or juiced.

Fruit group

In terms of food (rather than botany), fruits are the sweet-tasting seed-bearing parts of plants, or occasionally sweet parts of plants which do not bear seeds.

These include apples, oranges, plums, bananas, etc. Fruits are low in calories and fat and are a source of natural sugars, fiber and vitamins. Processing fruits when canning or making into juices unfortunately may add sugars and remove nutrients. The fruit food group is sometimes combined with the vegetable food group. It is best to consume 2-4 servings of fruit in a day. They may be fresh, frozen, canned, dried, pureed or juiced.

Note that many foods considered fruits in botany because they bear seeds are not considered fruits in cuisine because they lack the characteristic sweet taste, e.g., tomato or avocados.

Oil group

The oil group is represented by a thin yellow strip between the Dairy and Fruits Groups. Oils include cooking oils, fats and sweets, along with some good fats found in items like peanut butter and fish.

Dairy group

The Dairy group is represented by a medium-thick blue strip between the Oil and Meat groups. Dairy products are produced from the milk of mammals, most usually but not exclusively cattle. They include milk, yogurt and cheese. Milk and its derivative products are a rich source of the mineral calcium, but also provide protein, phosphorus, vitamin A, and vitamin D. However, many dairy products are high in saturated fat and cholesterol compared to vegetables, fruits and whole grains, which is why skimmed products are available as an alternative. For adults, 3 cups of dairy products are recommended per day. ^[1][2]

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts group

Meat is the tissue - usually muscle - of an animal consumed by humans. Since most parts of many animals are edible, there are a vast variety of meats. Meat is a major source of protein, as well as iron, zinc, and vitamin B12. Meats, poultry, and fish include beef, chicken, pork, salmon, tuna, and shrimp, eggs, Spices and Herbs are also in this Group.

However, since many of the same nutrients found in meat can also be found in foods like eggs, dry beans, and nuts, such foods are typically placed in the same category as meats, as meat alternatives. These include tofu, products that resemble meat or fish but are made with soy, eggs, and cheeses. The meat group is one of the major compacted food groups in the food guide pyramid.

Although meats provide energy and nutrients, they are often high in fat and cholesterol, and can be high in sodium. Simply trimming off fatty tissue can go a long way towards reducing this negative effect. However, this tactic may prove to be ineffective, so large portions of meats are not recommended; 2-3 ounces per day of meat or alternatives are recommended. This is 3-5 servings. For those who don't consume meat or animal products (see Vegetarianism and Taboo food and drink), meat analogues, tofu, beans, lentils, chick peas, nuts and other high-in-protein vegetables make up this grow food

Controversy

Before the dietary pyramid that most of us have become familiar with was invented, the U.S.D.A (United States Department of Agriculture) published the first list of dietary recommendations. In 1916, the first food guide was published and named "food for young children". In 1943 the "basic seven" guidelines that President Franklin Roosevelt introduced was deemed obsolete because of its complexity and was replaced by the much more simple "basic four". This consists of milk, meats, fruits, and vegetables. In the 1970s, there was a fifth group added, fats, sugars, and alcohol. People were advised to only have this on a restricted basis though. Then in 1994, after careful consideration of all of the different dietary factors, the U.S.D.A released the commonly known food pyramid that consists of your levels with different types of food on each level. However, a recent change has been made to dietary suggestions yet again by editing the food pyramid released in 1994.^[3] Many nutritional experts, like Harvard nutritionist Dr. Walter Willett, believe the 1992 pyramid does not reflect the latest research on dietetics.^{[citation needed]} Certain dietary choices that have been linked to heart disease, such as three cups of whole milk and an 8 oz. serving of hamburger daily, were technically permitted under the pyramid.

The pyramid lacked differentiation within the protein-rich group ("Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts")^{[citation needed]}

Some of the recommended quantities for the different types of food in the old pyramid have also come under criticism for lack of clarity. For instance, the pyramid recommends two to three servings from the protein-rich group, but this is intended to be a maximum. The pyramid recommends two to four fruit servings, but this is intended to be the minimum.^[4]

The pyramid does not distinguish between whole grains and refined grains. Since most western diets tend to be based on refined grains, it can skew perceptions significantly.

The fats group as a whole have been put at the tip of the pyramid, under the direction to eat as little as possible, which is largely problematic. Under the guide, one would assume to avoid fats and fatty foods, which can lead to health problems. For one, fat is essential in a person's general sustainability.^[5][6][7] Unsaturated fats from a natural source can actually aid in weight loss, reduce heart disease risk,^[8] lower blood sugar, and even lower cholesterol.^[9][10][11] These fats can be found in olive oil,^[12][13] nuts,^[14][15] pesto,^[16] seafood (including fish, shrimp, squid, and krill among many more)^[17][18] and avocados.^[19][20] Also, they are very long sustaining, and help keep blood sugar at a steady level.^[21][22] On top of that, these fats help brain function as well.^[23]

Another problem of the old pyramid is the grains group, in which many simple refined grain carbohydrates are listed. Refined carbohydrates are often referred to as "empty calories", which means the food source is adequate in caloric amount and mass but lacks attributes to sustain from hunger.^{[citation needed]} When refined carbohydrates are consumed, they have the ability to sustain for about two hours.^{[citation needed]} After that, the phenomenon popularly referred to as hypoglycemia occurs; the blood sugar drops suddenly and very rapidly to the point of dizziness, headaches, faintness, and shakiness in a victim, causing almost a starving feeling.^{[citation needed]} At this point, the person feels an urgent need to eat again, and therefore the calories in refined carbohydrates are empty, as they supply little benefit, while being packed with calories and can lead to weight gain from over caloric intake.^{[citation needed]}

Some claim that the USDA was (and continues to be) unduly influenced by political pressure exerted by food production associations. Food industries, such as milk companies, have been accused of influencing the United States Department of Agriculture into making the colored spots on the newly created food pyramid larger for their particle product. The milk section is clearly the easiest to see out of the six sections of the pyramid. This makes individuals believe that more milk should be consumed on a daily basis compared to the others. ^[24]

Alternatives

The Harvard School of Public Health proposes the Healthy eating pyramid, which includes calcium and multi-vitamin supplements as well as moderate amounts of alcohol, as an alternative to the Food Guide Pyramid.

Vegan version of the nutritional food pyramid.

Many observers^[who?] believe that the Harvard pyramid follows the results of nutrition studies published in peer reviewed scientific journals more closely.

In their book "Fanatastic Voyage - Live Long Enough To Live Forever" published in 2004, Ray Kurzweil and Terry Grossman M.D., point out that the guidelines provided in the Harvard Pyramid, fail to distinguish between healthy and unhealthy oils. In addition, whole-grain foods are given more priority than vegetables, which should not be the case as vegetables have a lower glycemic load. Other observations are that fish should be given a higher priority due to its high omega-3 content, and that high fat dairy products should be excluded. As an alternative, the authors postulate a new food pyramid, emphasising low glycemic load vegetables, healthy fats, such as avocados, nuts and seeds, lean animal protein, fish, and extra virgin olive oil.

The University of Michigan Integrative Medicine’s Healing Foods Pyramid emphasizes plant-based choices, variety and balance. It includes sections for seasonings and water as well as healthy fats.

See also

Food portal

• MyPyramid
• The Food Balance Wheel alternate interpretation of the Food Guide Pyramid
• Vegetarian Diet Pyramid

References

External links