USDA MyPyramid website: http://mypyramid.gov/pyramid/index.html
Image from Washington Post of MyPyramid next to old food
pyramid: http://www.washingtonpost.com/wp-srv/nation/daily/graphics/diet_042005.gif
Link to Harvard Version of Pyramid and
included information: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html
What Should You Really Be Eating?
Forget the old Food Guide Pyramid model released by the U.S. Department of
Agriculture, and forget the USDA's new model as well, MyPyramid. There's a new
food guide pyramid in town, it's called the Healthy Eating Pyramid.
Released by the Department of Nutrition at the Harvard School of Public
Health, the Healthy Eating Pyramid is easy to understand and backed by hard science
and the latest research. The food pyramids released by the USDA are backed by
shaky evidence and lobbying efforts from commercial food organizations.
The Healthy Eating Pyramid's foundation is daily exercise and weight
control. Why? Because those two elements greatly influence your overall health.
The next level consists of three food groups, WHOLE grains, fresh fruits and
veggies, and healthy fats and oils.
I emphasize whole grains because for some reason USDA's MyPyramid guidelines
state that it's okay that half of your grain intake consists of refined grains.
Refined grains essentially act as sugar when ingested, have negative effects on
metabolism and increases the risk of diabetes and cardiovascular disease. Whole
grains have almost the opposite effect, they keep blood insulin and sugar
levels stable and research suggests that diets rich in whole grains reduce the
risks of type 2 diabetes and heart disease. The benefits of fresh fruits and
veggies are widely known, including lowered risk of heart attack and stroke,
possible increased resistance to cancers, and lower blood pressure.
Surprised fats and oils are close to the foundation? Healthy fats of course
can improve cholesterol levels and keep your heart beating steady by protecting
it against sudden and dangerous rhythm problems.
The next level on the pyramid consists of two groups. Fish, poultry &
eggs and nuts, seeds, beans & tofu. Nuts, seeds, beans & tofu are great
sources of protein, fiber, vitamins and minerals. Many nuts contain healthy
fats and are good for your heart. Fish, poultry & eggs are great sources of
protein. Certain kinds of fish such as salmon are high in omega-3 fats,
which are good for your heart. Chicken and turkey can be low in saturated
fat and are plentiful protein sources. Eggs are a little high in
cholesterol, but are still excellent sources of protein and nutrients. People
with heart disease should avoid the yolks, but egg whites are okay.
The 2nd highest level on the pyramid is dairy, at 1-2 servings a day. Although
a good source of calcium, dairy products such as milk are high in saturated
fat. Did you know 3 glasses of milk contains as much saturated fat as 13 slices
of bacon? Try to stick to low-fat or non-fat milk products.
The top of the pyramid is the familiar use sparingly category which includes
foods such as red meat & butter, refined grains, potatoes, sugary drinks
& sweets and salt.
The Healthy Eating Pyramid also includes some optional things for your diet,
including a daily multivitamin and some moderate alcohol consumption. Although
not for everyone,
many studies suggest alcohol has numerous benefits for heart health.
Overall, the Healthy Eating Pyramid is focused on quality of food and
nutrition as opposed to focusing on numbers or how many servings one should
consume. As long as you eat more foods from the foundation of the pyramid and
fewer foods from higher levels, you will be following a healthy and sound diet.
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