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 in 1992 to replace the earlier food groups classification system. Since that time there has been an epidemic increase in type 2 diabetes which is now even afflicting a large and rapidly increasing number of children. 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. Bread, cereal, rice, and pasta are grown from cereal crops. Cereals, breads, pastas, crackers, and rice all fall under this categorization. Grains supply food energy in the form of starch, and are removed in the milling process and thus are not as highly recommended as whole grains. Whole grains can be found especially in oatmeal, brown rice, grits, corn tortillas and whole wheat bread. 6-11 servings of grain products are recommended per day. Starch is the most valuable polysaccharide. The starch molecule is tree-like, with branches of varying length. Starch digestion begins in the mouth with salivary amylase, continuing in the small intestine with pancreatic amylase. Short chains of glucoses are referred to as alpha-dextrin, maltotriose (3GL), and maltose (2GL). Glucoamylase breaks these short chains down.

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. As the group is represented by a thin strip, it implies that you should eat less of this group. Actually, the MyPyramid does not consider Oils a food group.

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 food group.

Controversy

To many nutritional experts (eg Walter Willett), the 1992 pyramid did 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.^[3]

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.^{[citation needed]} Unsaturated fats from a natural source can actually aid in weight loss, reverse heart disease, lower blood sugar, and even lower cholesterol.^{[citation needed]} These fats can be found in olive oil, nuts, pesto, vegetable oils, omegas in seafood, and avocados.^{[citation needed]} Also, they are very long sustaining, and helps keep blood sugar at a steady level.^{[citation needed]} On top of that, these fats help brain function as well.^{[citation needed]}

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 known as "Hypoglicemia" occurs, and 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.^[4]

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

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

References

1. ^ http://www.health.gov/dietaryguidelines/dga2005/document/pdf/Chapter5.pdf
2. ^ http://www.3aday.org/About-3-A-Day/Pages/About-3-A-Day.aspx
3. ^ Schlosberg, Suzanna; Liz Neporent (2005-03-01). Fitness for Dummies. "For Dummies"and you. 
4. ^ Reyes, Raphael (2008-07-15). "Food Pyramid Frenzy: Lobbyists Fight to Defend Sugar, Potatoes and Bread In Recommended U.S. Diet". Wall Street Journal. http://online.wsj.com/article/0,,SB109104875075676781,00.html?mod=health_hs_policy_legislation. Retrieved on 2006-12-09. 

External links

• "The Food Guide Pyramid (historical)". U.S. Department of Agriculture. http://www.nal.usda.gov/fnic/Fpyr/pmap.htm. Retrieved on 2009-05-09. 
• "MyPyramid.gov". http://www.mypyramid.gov/. Retrieved on 2009-05-09. 
• Tufts Researchers Update Their Food Guide Pyramid for Older Adults
• Modified MyPyramid for Older Adults
• A Healthy Food Pyramid For A Balanced Diet The Food Pyramid of Ray Kurzweil and Terry Grossman M.D.