Nutrition can take many forms. Proper nutrition can lead to overall health by optimizing bodily functions and healthy tissues. The general public, however, isn't working as a registered dietician and may have trouble following a nutrition plan. As a result, the U.S. Department of Agriculture developed the food nutrition pyramid as a tool for the general public to make healthy nutrition choices.
History
The first dietary recommendations were released in 1894 by the USDA. By 1916, the first food guide was published. The author, Caroline Hunt, broke down the foods into five groups: milk and meat, cereals, vegetables and fruit, fats and sugars. As a result of World War II, the USDA formatted the groups within the nutrition pyramid to: milk, meats, fruits and vegetables and grains. In the 1970s, with an increase in chronic diseases such as strokes and heart disease, a fifth category including fats and sweets was added.
Categories
Each category--grains, vegetables, fruits, dairy, protein and oils--found on the food nutrition pyramid in 2010 has a specific recommended daily value, or DV. The USDA recommends eating at least 3 oz. of whole grains from cereal, bread, rice or pasta every day. Vegetables and fruit can come from fresh, frozen, canned or dried sources. Vegetables are broken down into five sub-categories: dark green, orange, dry beans and peas, starches and other vegetables. Dairy and meat is recommended to come from low-fat, lean or fat-free sources. Recommended dairy sources include skim milk, fat free yogurt or low fat cottage cheese. Good choices for meat and protein include fish, nuts and seeds.
Benefits
Many foods have the ability to reduce your risk for cancer, disease or allergies. Eating a low-fat diet and five to nine servings of fruits and vegetables every day can reduce your risk of cancer. According to The University of Texas MD Anderson Cancer Center, you risk can be reduced by 30 to 40 percent by eating a plant-based diet of fruits, vegetables, whole grains and beans from the food nutrition pyramid.
Considerations
The Food Nutrition Pyramid is designed to be a resource for balance, variety and moderation within your diet. Consider your desired weight, age, sex and activity level when determining your goal for daily calories. If you want to lose weight, reduce your daily caloric intake. A 70-year-old inactive female will require fewer calories than a 22-year-old female collegiate athlete. Adjust calories up or down accordingly and spread them evenly throughout each food group.
Resources
Several online resources are available to help track your performance within the food nutrition pyramid (see Resources). The My Pyramid Tracker can track daily calories broken down by food groups, vitamins and minerals and provides suggestions on what to eat. A menu planner is available to help plan meals based on your nutritional goals. Another resource is available to assist you with goals for weight loss or weight gain.
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