Food Pyramid - The only diet guideline?
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Food and Nutritional Science Society
SS HKUSU
Newsletter – Issue 4 (September, 2012)
By Ho Wai Kin Philip
Food Pyramid – The only diet guideline?
The good old “Food Pyramid” is definitely not a new term to many, but is it the only diet
guideline? The answer is “NO” after a recent introduction of the new food plate by
the U.S. Department of Agriculture (USDA). Besides food plate, there are actually
many other alternatives by various different people and organizations. Let us explore!
New Pyramid – Why?
The basis of the old pyramid has
flaws which leads to the need to
make a new pyramid. Problems are
mainly two folds - It was based on
out – of – date science and the
inclusion of messages from
companies and organizations. One
of the newly introduced one, on the
other hand, solves these problems.
What’s new?
The new pyramid is a modified
version of the old pyramid. It has
new components and basis in
addition to all the basic elements
of the old one. The primary foundation of this pyramid is no longer cereals and grains but daily exercise and weight
control. Then with the second layer which is composed of vegetables and fruits, healthy fats and oils (preferably olive
or canola oil) and whole grains like bread and brown rice. The third layer is filled with nuts, seeds, beans, tofu, fish,
poultry and eggs. The fourth layer of the pyramid should be made up of dairy products, vitamin and minerals
supplementation. The top of the pyramid is covered with red meat, butter, oil, pasta, potatoes, sugary drinks, sweets
and salts. Other new addition also revolves around daily vitamin intake such as vitamin D and small intake of alcohol
which helps to increase blood circulation.
Food plate – New approach
Newly released food plate by the USDA has
received tremendous response from the public
as reflected by the enormously high viewing
rate of the official website
(choosemyplate.gov).
Why food plate? What’s new?
The reason of the development of food plate is
again two fold – a more simple diagram and
to provide a more personalized setting to fit
each individual’s needs in choosemyplate.gov.
Like food pyramid, it has higher proportions in grains and vegetables, smaller amount in fruits and protein and
minimum chunk of dairy. However, what is different is that it gives a more precise and realistic overview of what a
daily diet requires in the right proportion for different individuals.
Healthy eating plate
Apart from the one introduced by
USDA, other food plates made by
different organizations are
available. Healthy eating plate
gives a more detailed description
of different proportion of food and
with the inclusion of water and
more emphasis on exercise.
Advices and recommendations of
each component in the plate are
also given to give a better
understanding.
Other new pyramids
Like the new pyramid introduced above, there
are other designs like the one on the right. It is
also made with the basis of a simpler diagram
together with the higher emphasis on the
importance of exercise. Generally with a higher
proportion of exercise, grains, vegetables and
meats and beans.
Why use pyramids?
Many diagrams are in the form of pyramids
simply because researchers found out that the
general public prefers its shape.
Food Cake
Food cake is an interesting design that looks like a wedding
cake with different key representation photos of each type of
food. Starting from the bottom is lettuce which represents
vegetables then with macaroni in the layer above representing
grains like wheat. Oranges which is a good representative of
fruits follow right after macaroni. The mouse favorite cheese
takes the position of dairy products on the fourth layer counting
from the bottom. The top of it is filled up by meat and oils.
Food Letter
This design is based on grids which together make
up a letter. This design is highly focused on
proportion which gives the exact percentages of
each food component in a balanced diet. On the
top, it has vegetables and grains which make up
VG. VG in this case stands for VERY GOOD
which is the key to a healthy diet. Dairy makes up
a quarter of the letter and the last quarter is shared
by fruits and meat. This colorful letter is very
attractive and easy to arouse children’s interests
with the graphic design. Unfortunately, this letter
does not contain information of exercise, harmful
factors such as smoking, drinking, stress and
water.
Food bowl
People often use bowls as a tool to drink and eat.
Using the size of bowls as the proportion distributer
reminds people of one size doesn’t fit all. It helps
people to have a healthy lifestyle by visualizing
how much they are eating. Key colors are used in
different bowls to represent each food substance
and next to the bowls are portions either in cups or
ounces to remind people of the proportion they
should intake.
Having optimum nutrition and a healthy diet isn’t hard as long as people eat food across the rainbow everyday
to obtain different nutrients in different food. See if you have eaten food in all the colors everyday!
Red
Watermelons, strawberries and
tomatoes (which contains a red
compound lycopene) all have
cancer – fighting properties and
strong antioxidant.
Strawberries do so by having
coumarins which prevent the
formation of carcinogenic
nitrosamine. It also contains
common antioxidant such as
phenolic Vitamin C and E.
Different parts of watermelon have different substances for different functions. The seeds of watermelon are a key
source of Vitamin E, minerals such as zinc and selenium, linoleic acid and linolenic acid.
Orange
Beta carotene is a substance that gives food their
orange color such as oranges, carrots and
pumpkins. Vitamin A which prevents night
blindness as well as keeping the retina healthy
and Vitamin C (a common antioxidant) are
converted from beta carotene in these foods.
Besides, many of these foods contain Vitamin E, B Vitamins, Calcium and Potassium.
Thus, orange foods help to prevent a range of cancers, aging and heart diseases.
Yellow
Bananas are good for people doing sports as they are a good source of energy as well as potassium rich which is
essential in the transmission of nerve impulses.
Elderly who has arthritis and wish to reduce their pain can try to have more corns everyday because they contain a
substance called circumin which is a potent anti-inflammatory and pain – killer.
Limes or citrus fruits like lemons contain high content of the immune – boosting antioxidant Vitamin C. They are
also rich in B Vitamins and bio – flavonoids and have anti – septic properties.
The cholesterol free soya is an excellent source of protein for vegetarians. It also contains many compounds like
isoflavonoids, phytic acid and protease inhibitors which show anti – carcinogenic activity.
Green
If you want to have healthy eyes, you should eat more spinach.
Spinach not only has lots of iron and vitamins but also has high level
of xanthophylls like lutein which is important for healthy eyes.
Broccolis have a variety of antioxidant such as Vitamin C and beta –
carotene. They also have a wealth of cancer risk reducing agent
phytochemicals like indoles, isothiocyanates and dithiolthiones.
Japanese favorite green tea is an excellent beverage for health benefits.
This drink has high content of vitamins and minerals in addition to the
potent antioxidants polyphenols which have shown to fight against aging
and viruses.
Blue and Violet
Pregnant women must not miss out having beetroots in their diet as they are rich in
folic acid which is essential to minimize the risk of having spina bifida and other
neural – tube defects in their babies.
The colors of black or blue food such as blackberries or blueberries are mainly due
to the potent antioxidants and anti – inflammatory agents called flavonoids. Eat
more and age less!
The beta – carotene (very powerful antioxidant) rich red cabbages help to fight a
wide range of cancers and age – related diseases. Did you have them everyday?
1. Besides the advantages of the new pyramid mentioned above are there any other advantages or disadvantages? If so, what are they? 2. What other kinds of components would you like to add in the pyramids? Why? 3. Which one do you prefer – the new food pyramid or eating across the rainbow? Why? 4. What other foods do you wish to add in the rainbow? Why and what are their benefits? Your feedbacks are essential in helping us to improve! Please send us your feedbacks to foodsoc@hku.hk ! Meanwhile you can also check out other newsletters published in recent years at http://web.hku.hk/~foodsoc/ . It’s simple just click Academic Resources and you’ll find many useful and interesting features!
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