Food pyramids are visual aids that offer guidance regarding healthy eating. An array of dietary pyramids are available to consumers that cater to a variety of health conditions as well as basic nutrition needs and preferences.
History
According to research presented by the University of Florida, food pyramids date to the 1960s. In response to an increase in heart disease, food groups--milk, meat, fruits, vegetables and grains--and a dietary guide were developed by the U.S. Department of Agriculture (USDA). A category for sweets and alcohol, to be consumed in moderation, was added in the 1970s. In 1988, visual graphics were added to the food groups. In 1992, the first official food pyramid was released to the public. Since then, an array of dietary pyramid guides have been developed and continue to circulate as resources through schools, health clinics and grocery store shelves. The USDA's food pyramid was revised in 2005 with greater emphasis on physical activity, variety of food choices and adapted food groups, such as the addition of beans to the meat group.
Types
The USDA's dietary pyramid is known as MyPyramid. Rather than stacking food groups from the bottom, or widest part, of the pyramid to the top, the pyramid works vertically, with side-by-side categories representing the various food groups. Although the pyramid is based on basic standard dietary guidelines, MyPyramid is adaptable to suit individuals' needs. The Mayo Clinic describes five variations of healthy eating pyramids suited to specific dietary categories, including an Asian diet, vegetarian diet, Latin American diet, Mediterranean diet and the healthy weight management pyramid developed by the Mayo Clinic. Harvard University has developed a healthy eating pyramid that emphasizes physical activity and weight control as its primary platform.
Function
Food pyramids serve as nutritional or wellness guides. According to Harvard University School of Public Health, food pyramids were created as a simple illustration of what a healthy diet looks like; they have been used in schools, on food packages and in other nutritional pamphlets and resources. They provide a quick reference that encourages healthy eating. Each pyramid offers suggested food groups and approximate quantities required in order to maintain or improve nutritional health.
Benefits
According to the Mayo Clinic, most food pyramids emphasize similar principles, such as eating more fruits vegetables and whole grains, reducing unhealthy fats, limiting sugary and salty foods, controlling portion and quantity and engaging in physical activity. All of these notions fit well within the USDA's dietary guidelines and the American Heart Association's guidelines for improving heart health.
Fruits and vegetables are dense in nutrients, including antioxidants, which support a healthy immune system and help the body fend off disease. Whole grains also contain an array of nutrients and are a valuable source of dietary fiber. Unhealthy fats, such as saturated and trans fats, increase the risk of heart disease, heart attack and stroke. Physical activity and eating a varied diet in appropriate amounts can help support healthy weight as well as emotional health, as healthy foods and exercise release endorphins and serotonin--hormones that promote positive feelings.
Suggestions
If you choose to use a food pyramid to improve your wellness or overall nutrition, explore the various pyramids available to find one that best suits you and your needs. Dietary professionals at the Mayo Clinic suggest incorporating a variety of foods from each group into your diet because all foods vary in nutritional content. Allow yourself some flexibility in using a food pyramid, as it is intended to serve as a general guide. For example, if you are lactose-intolerant or simply don't enjoy dairy products yet a pyramid suggests several dairy servings per day, seek other foods that provide similar nutritional benefits, such as soy products, legumes or vegetables. For best results, seek a trusted professional's guidance in choosing and properly utilizing a dietary pyramid.
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