Wait Less for Weight Loss

The New Food Pyramid and You

Recently, the USDA revamped its food pyramid and created a new pyramid-like structure it calls “MyPyramid”.  Though it’s meant to be more interactive than the old model, many of the basic principles remain the same as the old food pyramid.  To stay nutritionally sound, you need to have a variety of food groups and use fats sparingly.  Perhaps the biggest change with the new pyramid is a stronger emphasis on vegetables (and fruits), and a more obvious recognition that intake of grain products might need to be adjusted (downward) according to age, activity levels, and caloric needs. Also, what many people have missed through the years is an understanding of what the federal government has called a serving in the food pyramid--it is smaller than what most people think.

Whole Grains – These types of foods should be eaten with practically every meal, and they are easier to find than you might think.  Even some white breads are now infused with wheat flour.  For breakfast, start with some whole wheat toast or hearty oatmeal.  At lunch and dinner, have brown rice with your meal; it’ll pack a nutritional punch.

Fruits and Vegetables – The food pyramid suggests that you should eat fruits and veggies several times a day.  If you are tired of apples and bananas, don’t forget that there are plenty of options out there.  Try some papaya or mango; use plantains in place of potatoes; enjoy artichokes (but not slathered with butter or margarine.)  By being a little creative, you’ll be able to get your full value of vitamins and minerals as well as fiber.

Dairy Products – It can be fun and delicious to include milk and dairy products into your diet.  Try some yogurt for a mid-morning or after-school snack.  And remember to start or end your day with a wholesome glass of skim or lowfat milk.  Just remember that although these foods are generally well-tolerated, there are some people who might not be able to digest the proteins in some milk products.

Fats and Oils – It’s generally recommended that fats and oils should be used sparingly in any diet.  That doesn’t mean never, though; just make sure you understand how large a serving is (something people tend to underestimate.)  And if you have to use oils, it’s best to use those which are considered “heart healthy”, such as olive oil and those lower in saturated fats.

Fish, Poultry, and Eggs – Because the food pyramid recommends that every healthy child and adult get enough protein, fish, eggs, and poultry are an important part of every diet (except those people who are allergic to the food items or are practicing vegan eating plans.)  If you’re bored of eating the same style of chicken cutlets or waking up to dull scrambled eggs, ask a friend for some of his or her favorite recipes.

The new food pyramid has some good points, but there are plenty of nutritional advisors online who have criticized it. For now, it is a good start for those who don't know where to begin, but our scientific database of nutritional knowledge is growing so rapidly that those who become well read in recent findings will probably find the food pyramid too limited to address all their health questions.

SOURCE:
http://www.hsph.harvard.edu/nutritionsource/pyramids.html