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The Fall of the Food Pyramid: What to Eat Now
The food pyramid is arguably one of the most recognized guides to help individuals follow a healthy diet. Developed by the United States Department of Agriculture (USDA) and released in 1992, the food pyramid was designed to visually represent a hierarchical structure to assist people in developing a basic understanding of how to create a healthy diet. It indicated that people should base their diets on grains; then move to fruit and vegetables, proteins and dairy; and finally limit fats and sweets. However, as the years progressed, the USDA received criticism from nutrition experts; therefore, the USDA developed a new guide called "MyPlate" in 2011. What led to the failure of the food pyramid? And is the new "MyPlate" actually a better option for individuals attempting to develop a healthy diet?
Failure of the Food Pyramid
The food pyramid recommended that people base their diets on grains. Specifically, the pyramid recommended that people consume 6 – 11 servings of grains each day. However, when developing the food pyramid, there was no emphasis on the consumption of whole grains. Therefore, many people interpreted the recommended number of grain servings as indicating they should consume white bread, pasta, and refined rice, etc. As a result, the food pyramid did not align with the growing body of literature demonstrating that consuming refined grains is detrimental to an individual's health; whereas, consuming whole grains is beneficial to an individual's health.
At the top of the food pyramid, fats and sweets were listed together. However, this created an overly simplistic representation of the differences between saturated and trans fats (which are considered detrimental to an individual's health), and healthier fats (such as those consumed through olive oil, nuts, and avocados).
Furthermore, the protein portion of the food pyramid listed various types of protein together (i.e., red meat, poultry, fish, beans, and nuts); yet, did not indicate which of these types of protein were healthier. Therefore, if an individual consumed processed meats every day, it would be considered acceptable as long as they met the recommended daily intake of protein.
Additionally, the food pyramid recommended the consumption of dairy products at 2 – 3 servings daily. There is considerable debate and controversy regarding the effects of the consumption of dairy products on an individual's overall health. Some studies have demonstrated that the consumption of moderate amounts of dairy products may improve an individual's bone density and health. Conversely, other studies have demonstrated that excessive consumption of dairy products may lead to increased risk of certain diseases. Consequently, the food pyramid's recommendation regarding dairy product consumption is based upon limited scientific research and cannot be considered conclusive.
Finally, the food pyramid provided a list of serving sizes, which did not translate well to actual meal planning. The term "serving size" can vary widely depending on the type of food being consumed. For example, what constitutes a single serving of chicken or beef? Additionally, the food pyramid did not address the issue of portion sizes; therefore, some individuals may interpret the recommended serving sizes as too small or too large.
From Pyramid to Plate
In 2011, the USDA developed a new food guide called "MyPlate." MyPlate is a graphic depiction of a plate divided into four sections: fruits, vegetables, grains, and protein. In addition, a section representing dairy products is located on the side of the plate. The use of a graphic to represent the food guide is intended to make the recommendations more accessible and applicable to the way people typically plan their meals. However, similar to the food pyramid, MyPlate does not provide clear definitions of the quality of the foods within each category. For example, MyPlate does not clearly differentiate between refined grains and whole grains. Similarly, MyPlate does not provide clear differentiation between unhealthy fats and healthier fats.
What the Harvard Healthy Eating Plate Does Right
The Harvard School of Public Health's Healthy Eating Plate is a graphic depiction of a plate that expands upon the concept of MyPlate. The Healthy Eating Plate incorporates the same categories as MyPlate (fruits, vegetables, grains, protein and dairy). However, unlike MyPlate, the Healthy Eating Plate makes the distinction between healthy and unhealthy choices in each category. Specifically, the Healthy Eating Plate recommends that individuals choose fish and poultry over red and processed meats. The Healthy Eating Plate also recommends that individuals choose whole grains over refined grains. Additionally, the Healthy Eating Plate promotes a variety of colored vegetables and encourages individuals to avoid starchy vegetables such as potatoes and french fries. The Healthy Eating Plate highlights the importance of using healthy oils and recommends that individuals drink water as opposed to relying on dairy products as a primary source of hydration.
Why Protein and Fiber Matter
Research has consistently demonstrated that adequate protein intake is essential for maintaining muscle mass. Muscle mass is critical to preventing frailty and metabolic disease. Moreover, research has demonstrated that adequate protein intake is necessary for muscle growth in response to exercise. A 2018 meta-analysis reported that muscle growth in response to exercise increases with protein intake up to approximately 1.6 grams of protein per kilogram of lean body weight.
Furthermore, research has demonstrated that whole grains and fiber are critical components of a healthy diet. A large study published in the journal PLOS Medicine found that individuals who consumed higher amounts of whole grains experienced a reduction in all-cause mortality of approximately 17%. The study also found that individuals who consumed higher amounts of whole grains experienced a reduction in deaths due to specific diseases of up to 48% compared to those who consumed lower amounts of whole grains. Whole grains and fiber support healthy cholesterol levels, regulate blood sugar levels, and facilitate satiety. However, many individuals do not consume sufficient amounts of whole grains and fiber. More information about fiber and longevity is available here.
Fat is NOT Your Enemy - It's Just a Matter of What Type You're Consuming
It was once widely accepted that the key to good health was to follow a "low-fat" diet. However, today we understand that it is actually the TYPE of fat you consume (not how much) that will contribute most to your health risks.
Consuming saturated fats and replacing them with healthier fats (such as olive oil or those from plants) may decrease your heart-disease risk by approximately 30%. The Mediterranean diet, which is very similar to our Healthy Eating Plate, has proven to be one of the best ways to lower the risk of having a heart attack or stroke.
Can I Get My Daily Calcium From Milk?
Calcium and other nutrients are found in milk. That being said, there is no strong scientific evidence supporting the claim that you need to eat three servings of dairy per day. There have been many studies conducted in regards to dairy and bone health; however, they have had mixed results when it comes to preventing fractures. Because of these conflicting study results, the Harvard Healthy Eating Plate recommends using water as its primary beverage source, and does not focus on high levels of dairy consumption.
Is This Really All So Complicated?
Eating healthy is about more than just sticking to specific portion sizes. Instead of relying on what amounts of different foods to include in each meal, think about the overall quality and balance of your meals. Here are some simple, evidence based tips to get started:
- Choose whole grain foods over refined grain options.
- Eat a large variety of colorful vegetables.
- Include lean protein sources in your meals such as legumes, fish, chicken, etc.
- Use healthy fats in your cooking such as olive oil, nuts and seeds.
- Increase your fiber intake.
- Drink water as your primary beverage.
This is where the old food pyramid went wrong. The Healthy Eating Plate is an updated model, based on current science and provides a solid foundation for making informed decisions about your nutrition.