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Food pyramid: The shape of a healthy diet
Food pyramid: The shape of a healthy diet -- Posted by Gumbo on 11-21-04 11:40
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Food pyramid: The shape of a healthy diet
Sections a.. Is there an ideal eating plan?=20
a.. The pyramid plan=20
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a.. Focus on food groups=20
a.. So what's the difference?=20
=20
a.. How to use a food pyramid=20
=20
Perhaps you've noticed that the days of the four basic food groups - =
dairy, meat, vegetables and fruit - are long gone. Today, healthy eating =
plans encompass a far wider range of options: legumes, whole grains, =
seeds and nuts, fish, and even plant oils, such as olive oil. Add in =
ethnic, religious, cultural and personal preferences, and you have more =
options than ever when planning healthy meals and snacks.
A healthy eating plan can be illustrated many ways, but they're most =
often found in the shape of a pyramid. These pyramids outline various =
food groups and food choices that, if eaten in the right quantities, =
form the foundation of a healthy diet.
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Is there an ideal eating plan?=20
Many people yearn for - and spend a lot of time and money seeking - the =
perfect eating plan. An ideal diet would assure excellent health, =
provide energy and strength, and promote resistance to some diseases. It =
would delay aging and keep you at your ideal weight.
Does such an eating plan exist? Probably not. Your nutritional needs =
differ at different stages of life, and they may change if you have a =
chronic disease. Everyone has unique genetic tendencies toward certain =
diseases, so food components such as salt or fats pose different risks =
for different people. Food intolerances and allergies also affect what =
kind of food you eat. In addition, such factors as your culture, family =
background, religious and moral beliefs, and the cost and the =
availability of food can all affect your food choices. People like =
different foods and prepare similar foods in different ways.
Back To Top=20
The pyramid plan=20
Although there really isn't one perfect diet for everyone, some general =
principles for choosing foods apply to most people. These principles are =
often represented in a food pyramid.=20
The triangular shape of the pyramid shows you where to focus when =
selecting foods. Foods that you should eat the most of create the large =
base of the pyramid, and those foods you should eat sparingly form the =
smaller tip.
Probably the most familiar food pyramid is the Food Guide Pyramid, =
established by the Department of Agriculture and the Department of =
Health and Human Services. But many others now exist, including the =
Asian, Latin American and Mediterranean Diet Pyramids, the Mayo Clinic =
Healthy Weight Pyramid, and the Vegetarian Diet Pyramid, just to name a =
few.=20
These food pyramids have much in common, and you can use any of them as =
a basis for healthy eating. They follow the same premise of variety, =
portion control and moderation in eating. Most follow these basic =
principles:
a.. Eat more fruits, vegetables and whole grains.=20
b.. Reduce saturated fat and cholesterol.=20
c.. Limit sugar and salt.=20
d.. Drink alcoholic beverages in moderation, if at all.=20
e.. Eat moderate-sized portions.=20
f.. Include physical activity in your daily routine.=20
Guidelines for good nutrition
=20
Back To Top=20
Focus on food groups=20
Your body requires certain nutrients, such as protein, carbohydrates and =
fiber, to function properly. Since no single food provides all of the =
nutrients that your body needs, eating a wide variety of foods ensures =
that you get the necessary nutrients and other substances that promote =
good health.
In general, food pyramids present these types of food:
a.. Fruits. From apricots to oranges, fruits are great sources of =
vitamins and minerals and soluble fiber. Except for a few varieties - =
such as coconuts - they're low in fat and calories.=20
a.. Vegetables. Like fruits, vegetables are great sources of vitamins, =
minerals and fiber. If you don't smother them in cream sauces, butter or =
dips, vegetables are low in fat and calories.
a.. Grains. Breads, pasta, rice, noodles, couscous, polenta, bulgur =
and other grains are your main sources of carbohydrates. Most are low in =
fat. Choose whole grains as much as possible for more fiber and a wider =
variety of nutrients.
a.. Dairy products. Milk, cheese, eggs, yogurt and other dairy =
products are good sources of calcium, protein and other vitamins and =
minerals. However, these foods can be high in cholesterol, fat and =
calories, so choose low-fat versions.=20
a.. Meat and beans. Meat, poultry and fish provide protein and are =
good sources of B vitamins, iron and zinc. However, some types of meat =
may be high in cholesterol, fat and calories. Legumes - such as =
soybeans, black beans, split peas and lentils - are good substitutes for =
meat because they provide protein and also have added fiber, without the =
extra cholesterol, fat and calories.
a.. Fats, oils and sweets. These types of foods - which include salad =
dressings, sour cream, and margarine along with cakes, cookies, ice =
cream and pastries - are high in fat and calories.
Vegetables: Enjoy a wide variety
=20
Whole grains: Reap the rewards
=20
Poultry, meat and seafood: Pros of protein
=20
Back To Top=20
So what's the difference?=20
Although all food pyramids reflect the same general principles of =
healthy eating, they demonstrate different food choices. These =
differences reflect personal preferences, dietary patterns, food =
availability and cultural eating patterns. For example, some pyramids, =
such as the Latin American Diet Pyramid, might include tortillas and =
cornmeal within the grains food group, whereas another, such as the =
Asian Diet Pyramid, might emphasize noodles and rice.
Another difference is in the food groups themselves. For example, some =
pyramids group plant-based proteins - soybeans, beans and nuts - =
separately from animal proteins found in meat, poultry, eggs and dairy =
products. This is because animal proteins are often higher in fat and =
cholesterol, and some diets limit animal proteins, placing them toward =
the top of the pyramid.
These six pyramids also differ in how they address servings. The Food =
Guide Pyramid recommends a daily number of servings from each food =
group. And it specifically defines serving sizes, for example, a serving =
of rice is 1/2 cup and a serving of milk is 1 cup.
But other food pyramids offer more general guidelines, such as eating =
particular foods at every meal, or on a weekly or monthly basis. For =
example, the Latin American Diet Pyramid recommends that you eat whole =
grains, vegetables and fruits at every meal but eat red meat, sweets and =
eggs once a week or less.=20
No matter which pyramid diet you follow, remember to select a variety of =
foods from each food group and focus on those groups toward the bottom =
of the pyramid.=20
Back To Top=20
How to use a food pyramid=20
To see how your diet matches up to any of these pyramids, keep a food =
diary for several days. Then compare how much of your diet comes from =
the bottom of the pyramid and how much comes from the top. If you're =
top-heavy, work your way toward the bottom by making small, gradual =
changes, such as eating more vegetables, fruits and whole grains and =
limiting fats and sweets.
Here are other tips for using a food pyramid:
a.. Choose a variety of foods from each major food group. This ensures =
that you get all of the calories, protein, vitamins, minerals and fiber =
you need. Choosing a wide range of foods also helps make your meals and =
snacks more interesting.
a.. Adapt a pyramid to your specific tastes and preferences. For =
example, a serving of grains doesn't only mean a slice of wheat bread. =
It can be long-grain or wild rice, grits, cornmeal muffins, or even =
popcorn.
a.. Combine foods from each major group in a pyramid however you like. =
For example, you might make a meal of tortillas from the grain group and =
beans from the meat and beans group. Or you could top your fish with =
fruit salsa or serve steamed vegetables over pasta. The possibilities =
are endless.
a.. Select your meals and snacks wisely if you need to avoid all foods =
from one or more food groups. For example, if you don't consume dairy =
products because of lactose intolerance or for another reason, choose =
other foods that are good sources of calcium.
a.. Create a daily menu following the pyramid guidelines. Emphasize =
foods at the bottom of the pyramid and limit those at the top. These =
sample menus show how the pyramid can help you plan your meals and =
snacks.
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Food pyramid: The shape =
of a healthy=20
diet
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