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Information on the Healthy Healing Foods Pyramid

Mar 15, 2011 | By Natalie Stein

For a simple picture of foods to eat for a balanced diet, look at a food guide pyramid, such as Mypyramid.gov from the USDA, a variety of ethnic food pyramids, or the Healthy Healing foods pyramid from the University of Michigan. The Healthy Healing foods pyramid is only a general guide that does not take into special needs that you may have, so talk to a nutritionist as you develop your healthy eating plan.

Background

The Nutrition Education Team from University of Michigan Integrative Medicine developed and updated the Healthy Healing foods pyramid in 2005 and 2009. The pyramid is a visual food guide, with pictures representing the relative amounts to include from 14 categories of foods or beverages. The Healthy Healing foods pyramid recognizes that food is significant for improving health, and not just for providing energy. Unlike the food pyramid from the USDA, the Healthy Healing foods pyramid does not include recommendations for physical activity.

Plant-Based Foods

The Healthy Healing food pyramid emphasizes the importance of plant-based foods every day. A diet based on this pyramid relies on fruits and vegetables. The diet also suggests choosing whole grains and starchy vegetables over refined grains. Include plenty of legumes, such as beans, peas, lentils and soy products, and seasonings, such as herbs and spices. Have some healthy, unsaturated fats. These plant-based foods are the focus on the Healthy Healing foods pyramid because they provide essential nutrients and may reduce your risk for chronic diseases, such as heart disease, obesity and stroke.

Animal-Based Foods

The Healthy Healing foods pyramid includes options for animal-based foods in moderation. Have up to one egg per day, and take care not to eat it with foods that may be high in cholesterol and saturated fat, such as fatty meat. Each week, the pyramid recommends two to four servings of fatty fish or shellfish, up to two servings of lean meat and one to three servings of dairy products, with an emphasis on fermented products, such as yogurt, for their probiotics. When possible, choose antibiotic-free, hormone-free or organic products to reduce your exposure to potential contaminants.

Other Components

Water is at the base of the Healthy Healing food pyramid to show its importance in your diet for hydration, electrolyte balance and kidney and urinary health. Drink nine to 12 cups per day, or more, if you are especially active or the weather is warm. Focus EMU Online reports that the pyramid includes tea and dark chocolate for their antioxidants and potential benefits for heart health. Drink alcohol in moderation. The top of the pyramid represents a small amount of foods that you can eat just for pleasure rather than nutrition.

References

Article reviewed by GlennK Last updated on: Mar 15, 2011

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