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The Food Pyramid
More to it then we were taught.
The food pyramid is a nutritional tool drawn up by the USDA (United States Department of Agriculture) to illustrate what foods a person needs in the diet, and what the ratio of essential nutrients should be. The first food pyramid was drawn up in 1992 and it has since been edited a few times.
There are various objections to the food pyramid, as many conclude that it does not reflect current science on nutrition. Scientists also object to the fact that it groups fats and junk foods together at the bottom of the pyramid. This seems illogical as fat is an essential nutrient and junk food is not. There are also debates about the size of each section, with many arguing that the balance of carbohydrates/fats/proteins in the food pyramid is not up to date with current science. Finally, there are allegations that the USDA are lobbied by various food producers and that this influences the balance of the food pyramid.
The bread, cereal & potato shelf
This shelf contains: breakfast cereals, breads, grains such as rice, oats, corn, barley, wheat and rye, potatoes and pasta. These foods supply energy, carbohydrate, fibre and some B vitamins. Recommended daily number of servings: 6+. If physical activity is high up to 12 servings may be needed. If you are sensitive to gluten, have IBS or are coeliac you can get your carbohydrates from rice, potatoes, corn, beans and certified gluten free oats. Contact the coeliac society of Ireland for further information.
The fruit & vegetables shelf
This shelf contains: green and root vegetables, fresh, frozen, canned and dried fruit, fresh, frozen, and canned juices, sea vegetables such as carrageen, arrame, nori, dulsk and wakame. These foods supply Vit A, Vit C and folate and are very good sources of fibre. Sea vegetables and dark green vegetables such as broccoli will also provide a small amount of iron and calcium. Eating five or more servings of fruit and vegetables each day will help to: improve your general health, maintain a healthy weight, protect you against developing heart disease and lower your risk of developing cancer. Recommended daily servings: 5+
The milk & dairy foods shelf
This shelf contains: milk, cheese, yoghurt, fromage frais and foods made from milk such as milk pudding. The main nutrient that these foods provide is calcium, which is needed for healthy bones and teeth These foods also supply protein, energy, vitamin B2 (riboflavin), vitamin A and vitamin B 12 Soya milk is also included for those who avoid cow's milk. However, soya milks, except those specifically designed for infants, are very low in calcium, zinc, vitamin B1 (thiamin), vitamin B12, vitamin D and vitamin k, so it is better to choose brands which have calcium added.
Also, some research suggests that soy can mess with your sex hormones, may stop you absorbing iron properly and interfere with thyroid function. So, you may want to consider consuming soy in moderation. Also, fermented soy products such as miso, soy sauce and tempeh are preferable to other soy sources, as they seem to cause fewer side effects. Recommended daily servings: 3
The meat and meat alternative shelf
This shelf contains: meat, peas including humus, beans including tofu, lentils, nuts, including peanut butter, seeds, such as sunflower and sesame, meat analogues such as textured vegetable protein (TVP) , quorn, cheese, eggs. Foods on this shelf provide us with protein. They also provide us with energy, B vitamins, iron and some calcium. Recommended daily servings: 2
Each of the following makes up one serving:
Meat x 60g
Fish x 90g
Eggs x 2
Cheese x 60g (2oz)
Beans/Peas/ Lentils x 150g (5oz)
Soya beans (boiled) x 60g (2oz)
Humus x 120g (4oz)
Nuts and peanut butter x 90g (3oz)
Tofu x 120 g (4oz)
Seeds x 60g (2oz)
The top shelf (to be used sparingly)
This shelf contains: fats and oils, sugar, honey, fruit spreads, confectionery e.g. sweets, chocolate, cakes, biscuits, crisps. These foods are occasional foods and provide additional calories but little other nutrients. In fact, many contain lots of white flour, trans fats and additives which are no good for anyone. Vegetarians who require a higher energy intake to maintain a healthy weight may need to include additional servings from the cereal and potato group and a little extra from this shelf. If extra energy is needed, it is best to consume whole foods such as honey, monosaturated oils, pure chocolate etc. from this shelf rather than processed junk food such as crisps and biscuits.
See the Compassion in World Farming website for loads of useful info.
Some content thanks to YouthHealthNE authors.
