With so much conflicting information, it is hard to know what constitutes healthy eating. Fad diets, bigger portions at restaurants and processed foods make difficult to know what to eat and how much to eat of it. For years, many people have turned to the United States Department of Agriculture's Food Guide Pyramid for recommendations; however, because of changing dietary guidelines, the food guide pyramid has been revised.
Food Guide Pyramid
Upon its unveiling in 1992, the Food Guide Pyramid acted as a guide as to what to eat and how much of it eat. The Pyramid recommended people eat six to 11 servings of cereal, bread and pasta, three to five servings of vegetables, two to three servings of dairy, two to three servings of meat and two to three servings of fruit daily. The Pyramid does not differentiate between whole grains and bread, pasta and cereals made with refined sugars. It also did not suggest that people eat low-fat and nonfat diary products as opposed to full-fat versions. A person's activity level was not taken into account.
My Pyramid
In 2005, My Pyramid replaced the 1992 Food Guide Pyramid based on the recommendations from the USDA and Department of Human Health and Human Service's 2005 Dietary Guidelines. Like the USDA Food Guide Pyramid, My Pyramid suggests the kinds and amounts of food to eat each day; however, a person can access the My Pyramid website for a more personalized approach to healthy eating and exercise. Unlike the one-size-fits-all Food Guide Pyramid, MyPyramid estimates how much a person needs based on gender, age and level of physical activity. My Pyramid emphasizes whole grains, vegetables, fruits low-fat dairy products, beans, eggs, nuts and lean meats. MyPyramid recommends using saturated, trans fats, salt and refined sugars sparingly.
Healthy Eating Pyramid
The Harvard School of Public Health states that The Food Guide Pyramid and MyPyramid are flawed because they are not based on up-to-date scientific information. Harvard came up with the Healthy Eating Pyramid, which it says is a simple, trustworthy guide to eating healthy. According to the Healthy Eating Pyramid, you should eat most of your food from the bottom of the pyramid, which contains vegetables and whole grains, and less from the top of the pyramid, which contains red meat, refined grains, sugar and salt. Harvard emphasizes that exercise is an important component and recommends 30 minutes of activity, five days a week.
Considerations
If a person is confused about which pyramid to follow, there are recommendations from 2005 Dietary Guidelines. The guidelines recommend eating a variety of nutrient-dense foods from the basic food groups that do not contain a large amount of saturated fats, trans fats, added sugar or added salt. An adequate amount of fruits and vegetables should be eaten, but a person should stay within his recommended calorie range to maintain a healthy weight. Whole grains should come from enriched or whole-grain products. Dietary Guidelines state that three servings of low-fat dairy should be eaten each day and also recommend eating fiber rich food, choosing lean cuts of protein, and avoided excess sugar.
Dietitian
When in doubt about what to eat and how much to eat, consult a dietitian for help understanding what constitutes healthy eating. A dietitian can help you create a meal plan based on your caloric needs.
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