A
food guide pyramid is a pyramid shaped guide of healthy foods divided into sections to show the recommended intake for each
food group. The first food pyramid was published in Sweden in 1974.
[1][2][3] The most widely known food pyramid was introduced by the
United States Department of Agriculture in the year 1992, was updated in 2005, and then
replaced in 2011.
[4] Over 25 other countries and organisations have also published food pyramids.
[5]
Origin
Amid high food prices in 1972,
Sweden's
National Board of Health and Welfare
developed the idea of "basic foods" that were both cheap and
nutritious, and "supplemental foods" that added nutrition missing from
the basic foods. Anna Britt Agnsäter, head of the
test kitchen at
KF, a
consumer co-op
that worked with the Board, held a lecture the next year on how to
illustrate these food groups. Attendee Fjalar Clemes suggested a
triangle displaying basic foods at the base. Agnsäter developed the idea
into the first food pyramid, which was introduced to the public in 1974
in KF's
Vi magazine.
[1][2][3]
The pyramid was divided into basic foods at the base, including milk,
cheese, margarine, bread, cereals and potatoes; a large section of
supplemental vegetables and fruit; and an apex of supplemental meat,
fish and eggs. The pyramid competed with the National Board's "dietary
circle," which KF saw as problematic for resembling a cake divided into
seven slices, and for not indicating how much of each food should be
eaten. While the Board distanced itself from the pyramid, KF continued
to promote it, and food pyramids were developed in other
Scandinavian countries, as well as
West Germany,
Japan and
Sri Lanka.
The United States later developed its first food pyramid in 1992. It
could also signify the scientific version, which shows the amount of
energy, see food pyramid of numbers or food pyramid of biomass
Food Pyramid published by the WHO and FAO Joint Expert Consultation
The World Health Organization, in conjunction with the Food and
Agriculture Organization, published guidelines that can effectively be
represented in a food pyramid relating to objectives to prevent obesity,
chronic diseases and dental caries based on meta-analysis
[6][7]
though they represent it as a table rather than a "pyramid". The
structure is similar in some respects to the USDA food pyramid, but
there are clear distinctions between types of fats, and a more dramatic
distinction where carbohydrates are split on the basis of
free sugars
versus sugars in their natural form. Some food substances are singled
out due to the impact on the target issues the "pyramid" is meant to
address, while in a later revision, some recommendations are omitted
since they follow automatically from other recommendations while other
sub-categories are added. The reports quoted here explain that where
there is no stated lower limit in the table below, there is
no requirement for that nutrient in the diet.
A simplified representation of the "Food Pyramid" from the 2002 Joint WHO/FAO Expert Consultation recommendations
| Dietary factor |
1989 WHO Study Group recommendations |
2002 Joint WHO/FAO Expert Consultation recommendations |
| Total fat |
15 – 30% |
15 – 30% |
| Saturated fatty acids (SFAs) |
0–10% |
<10 td="">
|
| Polyunsaturated fatty acids (PUFAs) |
3–7% |
6–10% |
| n-6 PUFAs |
|
5–8% |
| n-3 PUFAs |
|
1–2% |
| Trans fatty acids |
|
<1 td="">
|
| Monounsaturated fatty acids (MUFAs) |
|
By difference |
| Total carbohydrate |
55–75% |
55–75% |
| Free sugars |
0–10% |
<10 td="">
|
| Complex carbohydrate |
50–70% |
No recommendation |
| Protein |
10–15% |
10–15% |
| Cholesterol |
0–300 mg/day |
<300 da="" mg="" nbsp="" td="">
|
| Sodium chloride (Sodium) |
<6 day="" g="" td="">
| <5 day="" g="" td="">
|
| Fruits and vegetables |
≥400g/day |
≥400g/day |
| Pulses, nuts and seeds |
≥30 g/day (as part of the 400 g of fruit and vegetables) |
|
| Total dietary fiber |
27–40g/day |
From foods |
| NSP |
16–24g/day |
From foods |
The representation as a pyramid is not precise, and involves
variations due to the alternative percentages of different elements, but
the main sections can be represented. Note that the percentages
expressed are by energy (joules or calories) and
not by weight,
hence free sugars, for example, since they are, by definition, more
refined, should be significantly lower than 10% of intake when measured
in food compared to other carbohydrates (those still in their natural
form).
USDA food pyramid
History
The USDA's original food pyramid from 1992.
The USDA's updated food pyramid from 2005,
MyPyramid.
The USDA food pyramid was created in 1992 and divided into six
horizontal sections containing depictions of foods from each section's
food group. It was updated in 2005 with colorful vertical wedges
replacing the horizontal sections and renamed
MyPyramid.
MyPyramid was often displayed with the food images absent, creating a
more abstract design. In an effort to restructure food nutrition
guidelines, the USDA rolled out its new
MyPlate
program in June 2011. My Plate is divided into four slightly different
sized quadrants, with fruits and vegetables taking up half the space,
and grains and protein making up the other half. The vegetables and
grains portions are the largest of the four.
Food groups
Main article:
Food groups
Vegetables
A
vegetable
is a part of a plant consumed by humans that is generally savory but is
not sweet. A vegetable is 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 ingredients added in preparation can often add these.
Fruits
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
may add sugars and remove nutrients. The fruit food group is sometimes
combined with the vegetable food group. 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.,
tomatos or
avocados.
Oils
The food pyramid advises that fats be consumed sparingly.
Butter and
oils are examples of fats. Healthy sources of fat can be found in fish, nuts, and certain fruits and vegetables, such as avocados.
Dairy
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 dietary 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, three cups of
dairy products are recommended per day.
[8][9]
Meat and beans
Meat is the
tissue – usually
muscle – of an
animal consumed by humans. Since most parts of many animals are edible, there is 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,
shrimp, and
eggs.
The meat group is one of the major compacted food groups in the food
guide pyramid. 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. For those who do not consume meat or animal products (
see Vegetarianism, veganism and Taboo food and drink),
meat analogs,
tofu,
beans, lentils, chick peas, nuts and other high-protein vegetables are
also included in this group. The food guide pyramid suggests that adults
eat 2–3 servings per day. One serving of meat is 4 oz (110 g), about
the size of a deck of cards.
Controversy
Many nutritional experts, like Harvard nutritionist Dr. Walter
Willett, believe the 1992 pyramid does not reflect the latest research
on dietetics.
[10]
Certain dietary choices that have been linked to heart disease, such as
three cups of whole milk and an 8 oz (230 g), serving of hamburger
daily, were technically permitted under the pyramid. The pyramid also
lacked differentiation within the protein-rich group ("Meat, Poultry,
Fish, Dry Beans, Eggs, and Nuts").
[11]
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.
[12]
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.
[13][14][15] Research suggests that unsaturated fats aid in weight loss, reduce heart disease risk,
[16] lower blood sugar, and even lower cholesterol.
[17][18][19] These fats can be found in olive oil,
[20][21] nuts,
[22][23] pesto,
[24] seafood (including fish, shrimp, squid, and krill among many more)
[25][26] and avocados.
[27][28] Also, they are very long sustaining, and help keep blood sugar at a steady level.
[29][30] On top of that, these fats help brain function as well.
[31]
Several books have recently claimed that food and agricultural associations exert undue political power on the
USDA.
[32][33]
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
particular product. The milk section has been claimed to be the easiest
to see out of the six sections of the pyramid, making individuals
believe that more milk should be consumed on a daily basis compared to
the others.
[34]
Furthermore, the inclusion of milk as a group unto itself implies that
is an essential part of a healthy diet, despite the many people who are
lactose intolerant and choose to abstain from dairy, and a number of
cultures that have historically consumed little if any dairy products
with the exception of breast-feeding.
These controversies prompted the creation of pyramids for specific audiences, particularly some
Vegetarian Diet Pyramids.
[35][36][37][38]
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. Many observers
[who?]
believe that the Harvard pyramid follows the results of nutrition
studies published in peer-reviewed scientific journals more closely.
[citation needed] But in their book
Fantastic 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.
MyPlate
is the current nutrition guide published by the United States
Department of Agriculture, depicting a place setting with a plate and
glass divided into five food groups. It replaced the USDA's
MyPyramid guide on June 2, 2011, ending 19 years of USDA food pyramid diagrams.
See also
References
