A food pyramid illustrates proportions of foods you should eat to build your health. Eat foods on the base in higher quantities and more frequently than foods at the top. The U.S. government created pyramids with influence from the food industry emphasizing consumption of meat, dairy and refined grains. Harvard School of Public Health created a healthy food pyramid grounded in scientific evidence regarding diet and health without influence from politics or industry.
Calories
At the base of a healthy food pyramid is weight control. You can control your weight and reduce your risk of obesity by monitoring your calories and increasing your physical activity. The USDA says you can sustain a healthy weight and achieve calorie balance by consuming only enough calories from food and beverages to meet your physiological needs and by being physically active. Avoid eating foods high in calories, especially foods that do not contain sufficient nutrients. Replace processed foods with whole foods that are nutrient-dense and are not high in calories.
Fruits, Vegetables, Whole Grains and Oils
The next tier emphasizes whole foods, namely fruits, vegetables, whole grains and oils. Fruits and vegetables are nutrient-dense foods with high concentrations of vitamins, minerals and antioxidants. The Centers For Disease Control and Prevention recommends you eat a variety of colors of fruits and vegetables each day to fulfill your requirements for micronutrients. The CDC also says that replacing high-fat, high-calories foods with fruits and vegetables can help you control your weight and reduce your risk of type 2 diabetes, stroke, heart disease and cancer. Whole grains contain the entire kernel that includes the bran, germ and endosperm that together are a rich source of carbohydrates, fiber, vitamins, minerals, amino acids and other nutritious substances. Whole grains contain sugars that are slowly absorbed and enable you to control your blood sugar and reduce your risk of insulin resistance and type 2 diabetes. Consuming healthy oils such as olive oil, which is high in monounsaturated fatty acids, which may reduce your risk of heart disease.
Nuts, Seeds, Beans, Fish and Poultry
A healthy eating pyramid emphasizes most of your proteins from nuts, seeds, beans, fish and poultry. Nuts and fish have high concentrations of protein and healthy fats. Walnuts and salmon contain omega-3 fatty acids, which can reduce your risk of heart disease. Beans are a good source of protein and fiber. Soy foods such as tofu contain all essential amino acids to make a complete protein and are high in calcium and isoflavones, a phytoestrogen that may protect you from cancer.
Dairy, Red Meat and Processed Foods
The last two tiers include moderate amounts of low-fat dairy, a good source of protein and calcium; and minimal amounts of red meat, which is high in saturated fat, an unhealthy fat that may increase your risk of heart disease. The pyramid advices to sparingly consume processed foods that are high in sugar, trans fats, sodium and other unhealthy ingredients.
References
- Harvard School of Public Health; Food Pyramids: What Should You Really Eat?; 2010
- United States Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
- Centers for Disease Control and Prevention; How Many Fruits and Vegetables Do You Need?; 2010
- International Food Information Council Foundation Whole Grains Fact Sheet; 2009
- Harvard School of Public Health; Health Gains from Whole Grains; 2010
- American Heart Association; Monounsaturated Fats; 2011
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