Food Pyramids
A popular way of representing good dietary choices is through the use of food pyramids. These are expressed as a graphic representation of a pyramid divided into sections. The top section is smaller than the bottom one and those foods which should be consumed less are placed in this top section. Many governments throughout the world use food pyramid diagrams to show what healthy diets should look like. Food pyramids are a good way of expressing information since many people are not aware of what they should be eating. The pyramid depicts a healthy balance of food types. All food groups in the pyramid should be eaten, and omitting any of them could result in malnutrition.
It should be noted that there is no particular international guideline which includes all countries. The governments of different countries provide their own food pyramids depicting recommended dietary intake and these often change over the years. Differences occur due to things like local availability of foods, cultural values and current health issues of the general population. You should find out what is recommended in your country or region. There are also differences between country guidelines in the way the information is portrayed. For example, some make recommendations based on intake of calories whereas for others it might be quantities of food. Food pyramids for the general population are not intended for use with people who have chronic health conditions. Instead, there may be pyramids which reflect current guidelines for those conditions.
Typically, the foods at the bottom of the pyramid which should be eaten the most consist of vegetables, beans and lentils (legumes), peas, and fruits. They also include bread, cereals, rice and pasta with wholegrain being the favoured choice. These foods have low fat and high fibre content so tend to make people feel fuller for longer. They are also a rich source of energy and essential vitamins and minerals like protein.
Foods in the middle of the pyramid should be eaten in moderation and these include fish, lean meat, poultry, and nuts, along with dairy products like milk, yoghurt and cheese. Many of these foods contain fats so where possible it is wise to choose those with lower fat content such as lean meats and low fat milk.
Foods at the top of the pyramid should only be consumed in small amounts. These include butter, margarine, low fat spreads and oils. At the very tip is sugar. If included in small amounts in a balanced diet they should not be detrimental to health. Saturated fats should be avoided since they are linked to increased risk of heart disease. Unsaturated fats are preferable but should be eaten with care. Both polyunsaturated (e.g. sunflower oil and corn oil) and mono-unsaturated fats (e.g. olive oil and canola oil) can be eaten.
Food Plates
Food pyramids are not the only way of displaying dietary recommendations in an easy to read format. Plate type diagrams which show portions of food groups on a circle or plate are also used by some governments. For example, in the United States the government has adopted 'MyPlate' which was launched by the United States Department of Agriculture (USDA) in 2010. The plate is divided into daily recommended portions of protein, vegetables, grains, dairy and fruit. Each of these groups has a different colour and advice.
- Orange = grain group: “Make at least half your grains whole”
- Green = vegetable group: “Vary your vegetables”
- Red = fruit group: “Focus on fruits”
- Purple = protein foods group: “Go lean with protein”
- Blue = dairy group: “Get your calcium rich foods”
In order to implement the MyPlate diet some tips are provided by the USDA and a modified version is as follows:
- Balance your calories - determine how many calories you need per day as a first step in diet management. Physical activity also helps to balance calorie intake.
- Enjoy your food, but eat less - enjoy your food as you eat it but try to pay attention to what you eat and don't eat too fast to avoid consuming too many calories or overeating. Pay attention to fullness and hunger cues before, during and after you have eaten so you learn to recognise when to eat and when you have had enough.
- Avoid oversized portions - use a smaller glass, bowl and plate. Determine portion size before you eat and when eating out choose a smaller size option such as the lunch portion for dinner. Share your dish with those you eat with and take home a portion of your meal.
- Foods to eat often - increase the number and amount of fruits, vegetables, whole grains, low and fat free dairy and milk products. These foods are highly nutritious and contain fibre, vitamin D, calcium, and potassium. Make these food stuffs the basis of both meals and snacks.
- Make half your plate vegetables and fruit - choose colourful vegetables such as sweet potatoes, pumpkin, tomatoes, and broccoli as well as other vegetables. Make fruit a part of side dishes as well as dessert.
- Switch to fat free or low fat milk - the same amount of calcium is available in these options as you would find in whole milk, but there are fewer saturated fats and fewer calories.
- Make half your grains whole grains - substitute refined grain products for whole grain products e.g. substitute wholegrain bread for white bread, and brown rice for white rice.
- Reduce foods that are high in added sugars, salts and solid fats - these foods include ice cream, candies, sweetened drinks, pizza, cakes and pies, fatty meats such as hot dogs, bacon, sausage, and ribs. It’s okay to have them every now and then, but not as a part of everyday meals.
- Compare sodium in foods - review the nutrition labels on food products and select canned items that have “no added salt”, “low sodium”, or “reduced sodium”.
- Drink water instead of sugary drinks - calories can be significantly reduced by consuming unsweetened beverages or water. Soft drinks, sports and energy drinks are a significant source of calories and added sugar.
