Healthy Eating Pyramid

The healthy eating pyramid was redeveloped in 2005 by the U.S. Dept. of Agriculture because they decided they needed to show a newer example of how to eat better. Rather than vertical example of the food groups and number of servings, it shows a more horizontal approach to the food groups and a more modern approach to nutritional diet information. The pyramid is based on the best available information regarding links between diet and good health. This healthy eating pyramid addresses flaws in the original USDA food pyramid and offers better up to date information allowing people to better follow guidelines concerning what they should eat. 

The other healthy eating pyramid is one that I prefer over the USDA version. This one was developed by the Harvard School of Public Health. This one is very similar to the older version of the USDA pyramid in that for a healthy eating pyramid to be successful, you need to have a good foundation and work your way up to smaller quantities. 

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Base Foundation 

As with any strong structure, you must have a good foundation. The healthy eating pyramid is no different and neither should your weight loss program. The base of this structure is built around regular exercise which keeps calories in balance. Exercise along with a nutritional intake of calories is the base for a healthy lifestyle that will allow anyone to achieve their weight loss goals. 

Where to focus 

No one likes to focus on serving sizes or counts, believe me, I know. With the Harvard healthy eating pyramid, you focus on the right items for your diet and not the serving size or portions. It’s based on eating what you should eat when you eat, not on how much. This allows you to focus on staying healthy and concentrate on what’s important, staying active. 

Go Green 

Mom always said “eat your vegetables” and this was never any truer than it is with the healthy eating pyramid. Green leafy vegetables and whole grains are a key factor in eating healthy and maintaining a proper diet. Eat at least 3 ounces of whole grain foods per day. Eat more food with a lower caloric density and less food with a higher caloric density. The net result is eating more food with fewer calories in combination with regular exercise for a goal of steady healthy weight loss. 

Time for Cutbacks 

Sugars, red meats, refined grains, and snacks need to be not only cut back in this healthy eating pyramid, but cut out almost entirely. Vegetables and fruits are the basis of a healthy diet and need to be focused upon. For proteins, try eating more fish and poultry in your menu. Fish has some important omega-3 fatty acids. Beans and nuts contain fiber, vitamins, minerals and healthy unsaturated fats.  

Multivitamins and Supplements 

One of the final steps in the healthy eating pyramid is to add a daily multivitamin as an insurance policy to your new healthy lifestyle. Along with a vitamin D supplement to help boost your immune system and can significantly reduce your chances of colon and other cancer possibilities. Just remember that while a multivitamin and a vitamin D supplement can help fill some of the gaps in a less than optimal diet, anything in excess can be more harm than good. In general, stick close to recommended doses in a multivitamin. And since your multivitamin will likely contain all the folic acid you'll need, stay away from cereals, protein bars, and other foods that are fortified with folic acid. 

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