The New Food Pyramid

Recently, the United States Department of Agriculture has released a revision of the Food Guide Pyramid. In fact it is a complete overhaul. At first glance, it is rather hard to interpret. Multi-colored bands, steps and some mystery person climbing up the side? What does this have to do with food?! Don’t worry, it is actually pretty intuitive and easy to understand.

Basic Anatomy

Each area of the pyramid is meant to stand for something specific. Here I will briefly explain what the USDA is trying to convey here.

Activity

Activity is depicted by the mystery person ( which is suppose to be you ) climbing the steps along the side of the pyramid. Just as you have to eat properly everyday to improve your health, you need to engage in some kind of physical activity / exercise on a daily basis.

Moderation

Moderation is depicted by each of the multi colored bands becoming progressively narrower as you move up the pyramid. The bottom of the pyramid is supposed to be for foods with little or no solids fats or added sugars. The bottom of the band is wider, meaning those foods should be selected more often. Conversely the top of the bands are narrower. This is where the foods with added fats and sugars reside. They should not be selected very often.

Proportionality

The differing widths of each of the bands are meant to represent proportionality. This means that the foods which are represented by the orange band should make up a much larger part of your food intake than the almost non-existent yellow band. This is taking the place of the more rigid number of servings per day recommendations as seen in the last food guide pyramid. Now, all recommendations will come in amounts such as Cups or ounces.

Variety

Variety is depicted by the different colors of the bands within the pyramid. Each band represents one of the five food groups along with fats and oils. This is intended to illustrate that foods from all groups are needed each day ( Along with activity ).

The Bands

The biggest change to the pyramid is the exclusion of the tiers for the emergence of the bands. Each band represents a specific food group. While the amounts to consume on a daily basis become a bit more subjective, the types of foods within each food group are now more specific.

Orange Band

The orange band represents the “Grains” Group. Still the largest of the bands in the pyramid, but not by much, there are two which come in a close second. The distinction with the grains group in this pyramid is that now, over 50% of the foods you consume from the grains group should be whole grains. Whole grains rather than whole grain products, such as whole grain bread, muffins or things of that nature. Whole grains would be foods like oatmeal, barely, millet, rye, wild rice and so on.

Green Band

The Green band illustrates the proportion of vegetables that will make up your daily diet. The contribution of vegetables has increased a good bit in this revision of the pyramid as has the type. The emphasis has shifted to consuming dark green and bright orange vegetables. Nutrient density is the key. Ice berg lettuce and celery should not be a major player in your diet any more. Foods like spinach, broccoli, carrots, bell peppers ( all colors ) peas, corn and so on will now be your vegetables of choice. We are seeing a reduction of the starchy types of vegetables (root vegetables i.e. potato) in this revision of the food pyramid by nearly 50%.

Blue Band

The blue band illustrates the proportion of dairy products in your diet. Namely the consumption of calcium rich, low or non-fat dairy products are distinction in this food guide pyramid. As you can see, the proportion of dairy has increase a great deal. The dairy band is the same size as the vegetable band. Focus has been placed on the consumption of low and non-fat dairy as a part of a healthy diet because a wealth of research has pointed to this food group's positive effect on body composition. Better body composition is closely linked to better health and quality of life.

Red Band

The red band represents the contribution of fruit in a healthy diet. Neither their relative amount nor recommendations have changed. However, the point has been made to avoid fruit juices as they tend to have added sugar. Secondly they are a concentrated source of calories. You get a better array of nutrients, fiber and few calories from the whole fruit. This is especially true for young children. Parents tend to give juices to their children in assumption that they are a healthy choice. This is not necessarily the case.

Purple Band

The purple band illustrates meat & bean consumption. Not much has changed with this food group. Meat, fish, poultry, beans/legumes and nuts make up this band in the pyramid. The specification of lean meat is really the major shift. The push to eat more beans, legumes and nuts has emerged as common theme in the current revision.

Yellow Band

The final and smallest band in the pyramid is the oils and fats food group. The push away solid fats of any kind are the biggest change in emphasis. All margarine, lard, butter, and solid fat products discouraged. Even the ‘non-hydrogenated’ margarine products are presenting health concerns in recent research. Instead you should turn to fish oils, vegetable oils and nut oils as primary sources of fat. But remember, this is the slimmest of all the bands in the pyramid, making fat consumption the smallest proportion of your diet.

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