There are many food pyramids, categorized by culture, dietary needs and dietary requirements .The Mayo Clinic food pyramid is a diet pyramid as well as a healthy living food pyramid. Much like the USDA MyPyramid, the MayoClinic Healthy Weight Pyramid contains the five main food groups. However, there are slight differences between the MayoClinic and MyPyramid food pyramids.
Fruit and Vegetables
According to the Harvard School of Public Health, a diet that includes large amounts of fruit and vegetables can help prevent heart attack, stroke and certain cancers. Fruit and vegetables also include vitamin A, vitamin C, iron, calcium, zinc and other vital vitamins and minerals. The MayoClinic Healthy Weight Pyramid recommends eating a minimum of four servings of vegetables and three servings of fruit per day.
Carbohydrates
Carbohydrates are the main fuel source of the body. Some literature suggests that carbohydrates as a whole are bad for you, however, the body needs carbohydrates although some carbohydrate sources are better than others. The majority of your carbohydrate intake should come from whole grain, vegetable, fruit and beans. These forms of carbohydrates contain a large amount of dietary fiber, which works to combat high cholesterol and heart disease. The MayoClinic Healthy Weight Pyramid suggests eating four to eight servings of carbohydrates per day.
Protein and Dairy
Protein is the building block of every cell in the body. The body constantly uses protein, so it has to be replaced by consuming protein food sources. Protein sources are both animal and plant based and include lean meat, lean poultry, fish and legumes. Dairy products contain calcium, which is needed to maintain strong teeth and bones. Dairy also contains vitamin D, which is needed to increase the uptake of calcium and also strengthen bones. The MayoClinic Healthy Weight Pyramid recommends eating three to seven servings daily of protein and dairy combined.
Fats and Sweets
In the fats category, the Mayo Clinic Healthy Weight Pyramid recommends eating between three to five servings per day. However, this fat should be monounsaturated or polyunsaturated and not saturated fat or trans fat. Foods that contain healthy unsaturated fat include almond oil, olive oil and canola oil. The sweets category of the Mayo Clinic Pyramid limits your intake of added sugar to 75 calories or less per day. Added sugars are considered simple carbohydrates and may contribute to weight gain.
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