Food Nutrition Source
What Should You Really Eat?
What Should You Really Eat?More than a decade and a half ago, the U.S. Department of Agriculture (USDA) created a powerful and enduring icon: the Food Guide Pyramid. This simple illustration conveyed in a flash what the USDA said were the elements of a healthy diet. The Pyramid was taught in schools, appeared in countless media articles and brochures, and was plastered on cereal boxes and food labels.Tragically, the information embodied in this pyramid didn't point the way to healthy eating. Why not? Its blueprint was based on shaky scientific evidence, and it barely changed over the years to reflect major advances in our understanding of the connection between diet and health.With much fanfare, in 2005, the USDA retired the old Food Guide Pyramid and replaced it with MyPyramid, a new symbol and "interactive food guidance system." The new symbol is basically the old Pyramid turned on its side.
The good news is that this dismantles and buries the flawed Pyramid. The bad news is that the new symbol doesn't convey enough information to help you make informed choices about your diet and long-term health. And it continues to recommend foods that aren't essential to good health, and may even be detrimental in the quantities included in MyPyramid.As an alternative to the USDA's flawed pyramid, faculty members at the Harvard School of Public Health built the Healthy Eating Pyramid. It resembles the USDA's in shape only. The Healthy Eating Pyramid takes into consideration, and puts into perspective, the wealth of research conducted during the last 15 years that has reshaped the definition of healthy eating.Pyramid Building
In the children's book Who Built the Pyramid?, () different people take credit for building the once-grand pyramid of Senwosret. King Senwosret, of course, claims the honor. But so does his architect, the quarry master, the stonecutters, slaves, and the boys who carried water to the workers.The USDA's MyPyramid also had many builders. Some are obvious—USDA scientists, nutrition experts, staff members, and consultants. Others aren't. Intense lobbying efforts from a variety of food industries also helped shape the pyramid.In theory, the USDA pyramid should reflect the nutrition advice assembled in the Dietary Guidelines for Americans. According to the USDA, the guidelines "provide authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases."
This document, aims to offer sound nutrition advice that corresponds to the latest scientific research; indeed, on April 10, 2008, the USDA and the U.S. Department of Health and Human Services announced plans to form the advisory committee for the 2010 version of the guidelines. The panel assembled to create the guidelines usually generates 100 or so pages of dense nutrition-speak. This document is translated into a reader friendly brochure aimed at helping the average person choose a balanced and healthy diet. Of far greater importance, the Dietary Guidelines for Americans set the standards for all federal nutrition programs, including the school lunch program, and helps determine what food products Americans buy. In other words, the guidelines influence how billions of dollars are spent each year. So even minor changes can hurt or help a food industry.
According to federal regulations, the panel that writes the dietary guidelines must include nutrition experts who are leaders in pediatrics, obesity, cardiovascular disease, and public health. Selecting the panelists is no easy task, and is subject to intense lobbying from organizations such as the National Dairy Council, United Fresh Fruit and Vegetable Association, Soft Drink Association, American Meat Institute, National Cattlemen's Beef Association, and heat Foods Council. ()
Dietary Guidelines 2005: Two Steps Forward, One Step BackReleased in early January 2005, the Dietary Guidelines for Americans 2005 continues to reflect the tense interplay of science and the powerful food industry. Several of the recommendations in the current version represent important steps in the right direction:The current guidelines emphasize the importance of controlling weight, which was not adequately addressed in previous versions. And they continue to stress the importance of physical activity.
The recommendation on dietary fats makes a clear break from the past, when all fats were considered bad. The guidelines now emphasize that intake of trans fats should be as low as possible and that saturated fat should be limited. There is no longer an artificially low cap on fat intake. The latest advice recommends getting between 20 and 35 percent of daily calories from fats and recognizes the potential health benefits of monounsaturated and polyunsaturated fats.Instead of emphasizing "complex carbohydrates," a term used in the past that has little biological meaning, the new guidelines urge Americans to limit sugar intake and they stress the benefits of whole grains. 
Others remain mired in the past:The guidelines suggest that it is fine to consume half of our grains as refined starch. That's a shame, since refined starches, such as white bread and white rice, behave like sugar. They add empty calories, have adverse metabolic effects, and increase the risks of diabetes and heart disease.In terms of protein, the guidelines continue to lump together red meat, poultry, fish, and beans (including soy products). They ask us to judge these protein sources by their total fat content, and "make choices that are lean, low-fat, or fat-free." This ignores the evidence that these foods have different types of fats.
It also overlooks mounting evidence that replacing red meat with a combination of fish, poultry, beans, and nuts offers numerous health benefits.The recommendation to drink three glasses of low-fat milk or eat three serof other dairy products per day to prevent osteoporosis is another step in the wrong direction. Of all the recommendations, this one represents the most radical change from current dietary patterns. Three glasses of low-fat milk a day amounts to more than 300 extra calories a day. This is a real issue for the millions of Americans who are trying to control their weight. What's more, millions of Americans are lactose intolerant, and even small amounts of milk or dairy products give them stomachaches, gas, or other problems. This recommendation ignores the lack of evidence for a link between consumption of dairy products and prevention of osteoporosis. It also ignores the possible increases in risk of ovarian cancer and prostate cancer associated with dairy products.
The USDA Pyramid, Brick by Brick
Distilling nutrition advice into a pyramid was a stroke of genius. The shape immediately suggests that some foods are good and should be eaten often, and that others aren't so good and should be eaten only occasionally. The layers represent major food groups that contribute to the total diet. MyPyramid tries to do this in an abstract way, and fails.
Six swaths of color sweep from the apex of MyPyramid to the base: orange for grains, green for vegetables, red for fruits, a teeny band of yellow for oils, blue for milk, and purple for meat and beans. Each stripe starts out as the same size, but they don't end that way at the base. The widths suggest how much food a person should choose from each group. A band of stairs running up the side of the Pyramid, with a little stick figure chugging up it, serves as a reminder of the importance of physical activity.
MyPyramid contains no text. According to the USDA, it was "designed to be simple," and details are at MyPyramid.gov. Unless you've taken the time to become familiar with the Pyramid, though, you have no idea what it means. Relying on the Web site to provide key information—like what the color stripes stand for and what the best choices are in each food group—guarantees that the millions of Americans without access to a computer or the Internet will have trouble getting these essential facts.The USDA also chose not to put recommended numbers of servings on the new Pyramid because these differ from individual to individual according to weight, gender, activity level and age. Instead, it offers personalized Pyramids at MyPyramid.gov.
Building a Better Pyramid
If the only goal of MyPyramid is to give us the best possible advice for healthy eating, then it should be grounded in the evidence and be independent of business.Instead of waiting for this to happen, nutrition experts from the Harvard School of Public Health created the Healthy Eating Pyramid, and updated it in 2008. The Healthy Eating Pyramid is based on the best available scientific evidence about the links between diet and health. This new pyramid fixes fundamental flaws in the USDA pyramid and offers sound information to help people make better choices about what to eat.The Healthy Eating Pyramid sits on a foundation of daily exercise and weight control. Why? These two related elements strongly influence your chances of staying healthy. They also affect what you eat and how your food affects you.
: Science based advice on weight control
: How to fit exercise into your lifeExercise and weight control are also linked through the simple rule of energy balance: Weight change = calories in – calories out. If you burn as many calories as you take in each day, there's nothing left over for storage in fat cells, and weight remains the same. Eat more than you burn, though, and you end up adding fat and pounds. Regular exercise can help you control your weight, and it is key part of any weight-loss effort.The other bricks of the Healthy Eating Pyramid include the following
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