The new USDA MyPyramid offers a number of specific recommendations for improving overall nutrition in the following food groups: Grains, Fruits, Vegetables, Oils, Milk, and Meats and Beans. The revised pyramid also includes a physical activity component to promote health and well-being. This pyramid is based on the most recent scientific research and is designed to promote weight management and disease prevention.
Portion Control
Individual caloric needs can be determined using the USDA website, My Pyramid. These recommendations are based on age, gender, height and weight, as well as activity level. Since calorie-counting can be tedious, the My Pyramid site focuses more on daily servings of specific food groups vs. actual calories. The serving suggestions are modest. For example, a serving of fruit is generally a half-cup of fresh fruit or quarter-cup of dried fruit.
Variety Matters
My Pyramid promotes ensuring that all five food groups are well represented throughout the day. It is also important to choose a variety of tastes, textures and colors. Green vegetables offer different nutrients than orange vegetables and yogurt offers different benefits than milk. In the grain category, oatmeal offers soluble fiber whereas whole grain bread offers insoluble fiber.
Make Better Choices
When choosing which foods to eat within each category, it is important to make quality choices. Opting for high fiber selections will promote better digestion and satiety. Choosing low-fat meat and dairy products will reduce caloric intake and can prevent heart disease. It is especially important to limit saturated fat. Though the USDA supports the meat and dairy farmers of America, it is perfectly OK to choose nonmeat sources to support protein needs. Eating nuts, seeds, legumes and a variety of dairy products will provide ample protein intake for the day.
Viva La Difference!
Another pyramid to consider is the Mediterranean Pyramid presented by Oldways. Much research has been done to support the Mediterranean-style of eating. Those living in Greece, Italy and Sicily have less heart disease, cancer, diabetes and obesity than Americans. The Mediterranean Food Pyramid offers an alternative look at heart-healthy eating. One of the basic differences is an emphasis on fresh fish vs. warm-blooded meat products. Whole grains are promoted as are low-fat cheeses and ample use of spices. And unlike the American pyramid, wine is also included in moderation.
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