Some time back, I set to look for a more healthy method of eating compared to the average diet in the U.S., which is filled with fat, salt, sugar, and a number of harmful chemicals. I figured a great starting point will be the USDA food pyramid, given that it had been ingrained into my brain from an earlier age, I assumed at least, for a good reason. After studying it along with its successor, MyPlate, I felt compelled to continue my search as both appeared to have glaring shortcomings.
One of the main problems with the pyramid is the recommendation for us to eat 6-11 portions of breads, pastas, and other grain products every day. Not only does research suggest that is too much, there is no mention of whole grains versus refined grains. Another shortcoming is that the pyramid lumps meat, poultry, fish, and nuts together despite having very different nutrition profiles. Poultry typically has significantly less fat than meat, some fish, and nuts. additionally, it doesn't distinguish between the healthy fat in fish and nuts versus the unhealthy saturated fats often contained in meat. I also believe there to be too much dairy at 2-3 servings per day. Why do human adults (or children, for that matter) need to drink the milk of another animal? The top of the pyramid (fats, oils, sweets) also doesn't distinguish between healthy fats in some oils and unhealthy fats in sweets. Furthermore, listing fat as a food item is confusing. Is fat a food group or do they mean straight lard?
Following a fair amount of criticism in recent years, the government introduced MyPlate in 2011 to replace the food pyramid. Despite the fact that the MyPlate recommendations suggest more nutrition coming from fruits and vegetables, it needs improvements in a variety of sections. The advice still permits half of grains to come from processing (refined) while the meat section does differentiate processed meat like bacon and sausages from purer forms of meat. Finally, healthy fats are nowhere to be found on the plate and my dairy concerns remain unchanged.
Luckily, I found an approach that is considerably more healthy, aptly named the Healthy Eating Pyramid, researched and designed by Harvard faculty. It uses independent research studies and dietary analysis, without the influence of the food industry lobby, which unfortunately appears to apply to the USDA's efforts. Harvard's pyramid makes several crucial enhancements and distinctions in comparison to the USDA's suggestions. First off, in addition to making distinctions from whole grain items and refined grains, the level of refined grains is significantly lowered. The same thing applies to red meat and processed meat. They are separated from seafood and chicken, and recommended to be eaten infrequently.
Furthermore, Harvard researches included sections with healthy oils, nuts and seeds, which helps distinguish between essential fats and unhealthy/saturated fats. The recommendation for dairy is also lower than the USDA's pyramid, suggesting either 1-2 servings per day or supplementation with calcium and vitamin D.
In my opinion, Harvard's pyramid is substantially healthier than either of the USDA's attempts. It seems more independent and based on better research. If you are considering making improvements to your diet, I suggest you take a look at the Healthy Eating Pyramid.
One of the main problems with the pyramid is the recommendation for us to eat 6-11 portions of breads, pastas, and other grain products every day. Not only does research suggest that is too much, there is no mention of whole grains versus refined grains. Another shortcoming is that the pyramid lumps meat, poultry, fish, and nuts together despite having very different nutrition profiles. Poultry typically has significantly less fat than meat, some fish, and nuts. additionally, it doesn't distinguish between the healthy fat in fish and nuts versus the unhealthy saturated fats often contained in meat. I also believe there to be too much dairy at 2-3 servings per day. Why do human adults (or children, for that matter) need to drink the milk of another animal? The top of the pyramid (fats, oils, sweets) also doesn't distinguish between healthy fats in some oils and unhealthy fats in sweets. Furthermore, listing fat as a food item is confusing. Is fat a food group or do they mean straight lard?
Following a fair amount of criticism in recent years, the government introduced MyPlate in 2011 to replace the food pyramid. Despite the fact that the MyPlate recommendations suggest more nutrition coming from fruits and vegetables, it needs improvements in a variety of sections. The advice still permits half of grains to come from processing (refined) while the meat section does differentiate processed meat like bacon and sausages from purer forms of meat. Finally, healthy fats are nowhere to be found on the plate and my dairy concerns remain unchanged.
Luckily, I found an approach that is considerably more healthy, aptly named the Healthy Eating Pyramid, researched and designed by Harvard faculty. It uses independent research studies and dietary analysis, without the influence of the food industry lobby, which unfortunately appears to apply to the USDA's efforts. Harvard's pyramid makes several crucial enhancements and distinctions in comparison to the USDA's suggestions. First off, in addition to making distinctions from whole grain items and refined grains, the level of refined grains is significantly lowered. The same thing applies to red meat and processed meat. They are separated from seafood and chicken, and recommended to be eaten infrequently.
Furthermore, Harvard researches included sections with healthy oils, nuts and seeds, which helps distinguish between essential fats and unhealthy/saturated fats. The recommendation for dairy is also lower than the USDA's pyramid, suggesting either 1-2 servings per day or supplementation with calcium and vitamin D.
In my opinion, Harvard's pyramid is substantially healthier than either of the USDA's attempts. It seems more independent and based on better research. If you are considering making improvements to your diet, I suggest you take a look at the Healthy Eating Pyramid.
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If you would like to learn to eat healthier, please see my webpage at FDA why are processed foods bad or Dangerous Food Additives Preservatives
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