From MayoClinic.com
MayoClinic.com
A healthy-eating plan can be illustrated in many ways, but it's often found in
the shape of a pyramid. Food pyramids outline various food groups and food
choices that, if eaten in the right quantities, form the foundation of a healthy
diet.
The food pyramid plan
Guidelines for choosing foods are widely represented in various food pyramids.
The triangular shape of the pyramid shows you where to focus when selecting
foods. Foods to eat the most of create the base of the pyramid, and foods to eat
in smaller amounts or less frequently are shown farther up the pyramid.
A food pyramid familiar to many Americans is MyPyramid (formerly known as the
Food Guide Pyramid), established by the
Basic principles of all food pyramids
With the variety of food pyramids available, you may wonder which one to follow.
It may help to know that the basic principles of food pyramids are largely the
same and generally emphasize the following:
·
Eat more fruits, vegetables and whole grains.
·
Reduce intake of saturated fat, trans fat and cholesterol.
·
Limit sweets and salt.
·
Drink alcoholic beverages in moderation, if at all.
·
Control portion sizes and the total number of calories you consume.
·
Include physical activity in your daily routine.
Food pyramids place foods in categories — such as dairy products or meat and
beans — to help guide your food choices. No single food provides all of the
nutrients that your body needs, so eating a variety of foods within each group
ensures that you get the necessary nutrients and other substances that promote
good health.
Food pyramid differences
Although food pyramids reflect the same general principles of healthy eating,
they demonstrate different food choices. These differences reflect dietary
preferences, food availability and cultural eating patterns. For example, the
Latin American Diet Pyramid might include tortillas and cornmeal within the
grains food group, whereas the Asian Diet Pyramid might emphasize noodles and
rice.
Other differences include:
·
Food groups.
The food groups among food pyramids may vary somewhat. For example, some might
group plant-based proteins — soybeans, beans and nuts — separately from animal
proteins found in meat, poultry, eggs and dairy products. This is because animal
proteins are often higher in fat and cholesterol, and some diets limit or avoid
animal proteins.
·
Serving recommendations.
How food pyramids address servings also varies. The Mayo Clinic Healthy Weight
Pyramid, for example, recommends a daily number of servings from each food
group. And it specifically defines serving sizes; for example, a serving of
cooked brown rice is 1/3 cup and a serving of milk is 1 cup. But other plans
offer more general guidelines, such as eating particular foods at every meal, or
on a weekly or monthly basis. For example, the Latin American Diet Pyramid
recommends that you eat whole grains, vegetables and fruits at every meal but
eat red meat, sweets and eggs once a week or less.
How to use a food pyramid
To see how your diet matches up to any of these pyramids, keep a food diary for
several days. Then compare how much of your diet comes from the various levels.
If you're top-heavy, work your way toward the bottom of the pyramid by making
small, gradual changes, such as eating more vegetables, fruits and whole grains
and limiting fats and sweets.
Here are a few simple practices to help get or keep you on track:
·
Choose a variety of foods from
each major food group. This ensures that you get all of the
calories, protein, vitamins, minerals and fiber you need. Choosing a wide range
of foods also helps make your meals and snacks more interesting.
·
Adapt the plan to your specific
tastes and preferences. For example, a serving of grains doesn't
only mean a slice of wheat bread. It can be wild rice, whole-wheat pasta, grits,
bulgur, cornmeal muffins or even popcorn.
·
Combine foods from each major
group however you like. For example, you might make a meal of
tortillas (grain group) and beans (meat and beans group). Or you could top your
fish with fruit salsa or serve steamed vegetables over pasta. The possibilities
are endless.
·
Select your meals and snacks
wisely. Make the most of what you eat by choosing nutrient-rich
foods within each group. And if you need to avoid foods from one or more food
groups — for example, if you don't consume dairy products because of lactose
intolerance — choose other foods that are good sources of the nutrients found in
those foods.
Remember to be open and creative, and go for good taste! Eating well and eating
healthy are very compatible.
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