Have you taken a look at the food pyramid lately? If you haven’t, you may notice that it’s changed! The Government food pyramid finally indicates and projects that not everyone should have the same standard diet. How refreshing! Now, the food pyramid includes steps which help to create a more personalized diet for every person. You may still see some of the old food pyramids around, but they are no longer “official.” With the new pyramid more smart choices are offered in each group, there is a balance offered between food and activity and there is advice on how to get more nutrition out of the calories that you consume. There are also guidelines for preschoolers and older kids. The food pyramid now is individualized and referred to as “my pyramid.” There are still the same basic food groups in the food pyramid however
Grains: (Used to be referred to as the breads part of the pyramid) It is suggested that you consume whole grains. That applies to breads, rice and pasta. It also includes crackers and cereals. The general recommendation is 3 ounces of whole grains a day. Examples of whole grains are; popcorn, brown rice, oatmeal, whole grain cornmeal, buckwheat, and whole wheat breads and tortillas.
Vegetables: The more colorful the vegetable, the better. Dark, leafy greens, orange vegetables and dry peas and beans are highly recommended in the food pyramid. Vegetables may be raw, cooked, fresh, frozen, canned, dried or whole, mashed and cut up. Although the starchy vegetables are acceptable (peas, potatoes, corn) it is recommended that you more often opt for the leafy green or orange vegetables.
Fruits: These include canned, fresh or frozen. Also included is fruit juice, but make sure there is no sugar added and it is 100% fruit. Amounts recommended are generally between 1-2 cups depending on age and gender. In the food pyramid, fruits are said to reduce cardiovascular diseases and reduce the risk of stroke. It is also suggested that they may reduce the risk of type 2 diabetes. Fruits are generally known to be very healthy and can improve bodily functioning as well as reduce chances of disease.
Oils: (previously referred to as fats) the food pyramid still recommends limiting oils and fats such as butter, shortening and margarine and increasing instead the amount of fish and nuts consumed. Oils are usually high in monounsaturated fats and low in saturated fats. Oils from plants (vegetable and nut oils) contain no cholesterol. Recommended daily amounts vary but are generally between 3-7 teaspoons.
Milk: The lower the better as far as the food pyramid goes. Also included are yogurt, milk, cheese, pudding (made with milk), ice cream, hard cheeses and some processed cheeses. Amounts recommended are between 2-3 cups.
Meats and beans: Any food made from meat, poultry, fish, dry beans/peas, eggs, nuts and seeds are considered part of this group of the food pyramid. Leaner cuts of meats are recommended as are increased amounts of beans. Amounts recommended are between 2-6 ounces daily.
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