From diet shakes to protein powder, advances in supplementation have ushered in a new temptation: substituting solid meals with liquid replacements. Supplements provide a convenient way to fill in nutritional gaps, but they cannot replace food groups in a healthy diet, says MayoClinic.com.
Solid Benefits
Whole foods are a better source of vitamins and minerals than are supplements, says MayoClinic.com. The complexity of whole foods offers a variety of micronutrients that are lacking in supplements. Fruits and vegetables also provide phytochemicals that may protect against a range of diseases. Since the early 20th century, nutritionists have sought a balance of whole foods in the proper proportion of groups to guide consumers to a healthy diet.
History
In 1916, the U.S. Department of Agriculture divided food into five groups: milk and meat, cereals, fruit and vegetables, sugars and fats. These groups went through repeated modifications. In 1992, the USDA introduced a reclassified representation of variety and proportionality called the Food Guide Pyramid.
Expert Criticism
Dr. Walter Willett, chairman of the Department of Nutrition at the Harvard School of Public Health, criticized what he called the USDA's lack of research. Mounting criticism led to "My Pyramid" in 2005, which the Harvard School of Public Health disparaged as "the old Pyramid turned on its side," saying it was "based on out-of-date science and influenced by people with business interests in their messages."
Pyramid Reconstruction
Harvard's answer is the Healthy Eating Pyramid. The foundation is exercise and weight control. Whole grains, fruits, vegetables and a small portion of healthy oils make up the second level. The third level is divided among nuts, seeds, fish, poultry and eggs. One to two servings of dairy per day are recommended on the fourth level, but calcium and vitamin D supplements can be substituted. The pyramid recommends supplements as a type of nutritional backups. Red meat and refined grains top the pyramid, meaning they should be kept to a minimum in a healthy diet.
Alternatives
Harvard's pyramid represents a balance of food groups that keeps supplementation in its proper context. But, the Healthy Eating Pyramid isn't the only alternative; the Harvard School of Public Health acknowledges the Mediterranean, vegetarian and other pyramids as guides for healthy eating built on solid research.
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