The Food Pyramid

The Food Pyramid is designed to make healthy eating easier. Healthy eating is about
getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and
minerals you need to maintain good health.

Foods that contain the same type of nutrients are grouped together on each of the
shelves of the Food Pyramid. This gives you a choice of different foods from which to
choose a healthy diet. Following the Food Pyramid as a guide will help you get the right
balance of nutritious foods within your calorie range. Studies show that we take in too
many calories from foods and drinks high in fat, sugar and salt, on the top shelf of the
Food Pyramid. They provide very little of the essential vitamins and minerals your body
needs. Limiting these is essential for healthy eating.

So in a nutshell, healthy eating involves:

 plenty of vegetables, salad and fruit

 a serving of wholemeal cereals and breads, potatoes, pasta and rice at every meal
- go for wholegrain varieties wherever possible
 some milk, yoghurt and cheese
 some meat, poultry, fish, eggs, beans and nuts
 a very small amount of fats, spreads and oils
 and a very small amount or no foods and drinks high in fat, sugar and salt

Supplements
If you eat a varied and balanced diet, then there is normally no need to take any food
supplements – you’ll get everything you need from your food. The one exception to this
is folic acid. All women of child-bearing age who could become pregnant should take a
supplement of 400µg (micrograms) folic acid each day. If a woman does become
pregnant, she should continue to take the supplement during the first twelve weeks of
prenancy
The food pyramid is the federal government's representation of a healthy diet. In 2005,
the USDA changed the 1992 pyramid in an attempt to better educate Americans on how
to eat healthy, notes KidsHealth.org. The old food pyramid provided an estimated range
of each food category; the new food pyramid provides more specific serving sizes. The
new food pyramid also bases recommended nutrient intake on 12 different caloric levels
and includes physical fitness as part of the pyramid.
Whole Grains
The old food pyramid recommended 6 to 11 servings of bread, rice, cereal or pasta. The
new food pyramid recommends a certain amount, in ounces, based on the number of
calories an individual is consuming. For example, a person consuming 2,000 calories a
day should have 6 oz. of grains. The new food pyramid also recommends that half of all
grains eaten come from whole grain sources.
Fruit and Vegetable Groups

The old food pyramid recommends consuming 2 to 4 servings of fruit and 3 to 5

servings of vegetables per day. The new food pyramid recommends varying the type of
fruits and vegetables you consume and personalizes the amount based on the number
of calories consumed. For a 2,000 calorie diet, the USDA now recommends that you
consume at least 2 cups of fresh fruits and vegetables each day.

Dairy Group

The new food pyramid recommends consuming 3 cups of fat-free or low-fat dairy
products each day. This is much different from the old food pyramid that only
recommended consuming 2 to 3 servings of milk, cheese, or yogurt each day.

Meat Group

According to the old food pyramid, you should consume 2 to 3 sources of meat, fish,
poultry, dry bean, eggs or nuts per day. The new food pyramid accounts for personal
caloric intake and recommends consuming 5.5 oz of lean cuts of meat, seafood and
beans; it also recommends not frying meat.

Oils and Fats

Perhaps the most significant difference between the two pyramids is the attention given
to oils in the new pyramid. The old pyramid suggests consuming fats, oils and sweets
sparingly. In contrast, the new pyramid provides specific details about the oils you
should consume. It recommends that most oils come from fish, nuts and vegetables and
that you limit butter and margarine.