Food pyramids are commonly used to teach individuals how to eat a healthy, balanced diet. There are no mandatory foods required by food pyramids, rather, a variety of choices are highlighted by food groups. Individuals should eat different foods from each food group to ensure they obtain all the nutrients their body needs. For example, nutrition experts commonly recommend eating a "rainbow" of fruits and vegetables, because fruits and vegetables of different colors contain different vitamins, minerals and antioxidants. There are several food pyramid plans recommended by health professionals today.
MyPyramid
The United States Department of Agriculture and the Department of Health and Human Services endorse the food pyramid called MyPyramid. MyPyramid was developed in 2005 to replace the old Food Guide Pyramid. MyPyramid emphasizes six food groups: grains, fruit, vegetables, dairy, meat/beans, and oils. MyPyramid's interactive website, http://mypyramid.gov, allows visitors to create personalized diet plans using the site's free nutrition tools.
Healthy Eating Pyramid
Experts in the nutrition department at Harvard School of Public Health designed the Healthy Eating Pyramid. The experts at Harvard claim their pyramid is more scientifically based than MyPyramid, the food plan endorsed by the US government. Compared to MyPyramid, the Healthy Eating Pyramid recommends more plant-based foods, like whole grains and heart-healthy vegetable oils, and fewer animal-based foods, like red meat and dairy products.
Ethnic Food Pyramids
The Oldways Preservation and Exchange Trust created the Asian, Latin, Mediterranean, and vegetarian pyramids to reflect healthy eating patterns for different cultural preferences. The Mediterranean diet, in particular, has been heavily researched and appears to consistently lower risks for chronic disease. According to a 2008 article published in the British Medical Journal by Sofi and colleagues, individuals who followed the Mediterranean diet most closely had 9 percent fewer deaths from heart disease, 6 percent fewer deaths from cancer, and were 13 percent less likely to develop Parkinson's disease or Alzheimer's.
Weight Loss Pyramid
The Mayo Clinic designed a Healthy Weight Pyramid specifically for individuals trying to lose weight. It emphasizes unlimited fruit and vegetables and daily physical activity at the base of the pyramid to maximize weight loss.
Choosing a Pyramid
Any of the food pyramids listed above describe a healthy, balanced diet. The general principles for each pyramid are the same: eat a variety of foods-especially fruits, vegetables and whole grains; be physically active every day; and use moderation with sweets, fats and salt.
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