Healthy Eating Pyramids

photo credit: rick manwaring

The first food pyramids were designed in the early 1990s as a nutrition education tool aimed at helping the average person choose a healthier diet. The idea was that the pyramid embodied the ideal diet in a simple picture and that following the recommendations contained in the pyramid would guide consumers in choosing and eating a balanced, healthy diet. 

The original pyramids, namely the Improved American Food Guide Pyramid published in 1992 by the United States Deparment of Agriculture and the CSIRO 12345+ Food and Nutrition Plan published in Australia in 1991, have been criticised for being overly simplistic and based on dated and questionable nutrition knowledge. In 2005 the USDA released the My Pyramid food pyramid, essentially the same as the 1992 pyramid, except flipped on its side, with a consideration of the need to be physically active. This new pyramid however still fails to take in account recent nutrition research, especially in areas such as fats (unsaturated, saturated and trans fatty acids and essential fatty acids) and wholegrains and dietary fibre.

Do food pyramids still have a role in guiding food choices?

Nutrition Australia and The Harvard School of Public Health have attempted to make food pyramids that more accurately reflect recent nutrition research and knowledge. Both guides have moved away from suggested number of servings from each food group and emphasis the need to eat a wide variety of different foods and be physically active.

The Nutrition Australia Healthy Living Pyramid (latest version published in 2004) uses the pyramid structure to encourage eating patterns that follow the eat most, eat moderately, eat least format. At the base of the pyramid is fruits, vegatables, cereals, grains and legumes. The middle of the pyramid includes dairy, meat and eggs, with the top of the pyramid emphasising limited intakes of sugar and fat. Outside of the pyramid is the recommendations to move more, drink water and limit salt intake. The Healthy Living Pyramid can be viewed here.

I find the Harvard School of Public Health the most useful of all the food intake planning tools. This pyramid certainly plays an important role in guiding healthy food choices and pictorally depicting a healthy, balanced diet.

This healthy eating pyramid emphasises:

• The need to exercise;
• Food not grams;
• Plant based diets – a variety of fruits, vegetables, healthy fats and oils and wholegrains;
• Reduction in common staples - sugary drinks, refined grains, red meat, potatoes and salty snacks;
• Moderate consumption of alcohol;
• Moderate intake of nuts, seeds, legumes, fish, poultry, eggs and dairy.

Again, this pyramid was designed so that those foods at the base of the pyramid (fruits, vegetables, healthy oils and wholegrains) are eaten the most each day, with those foods at the very top of the pyramid (sugars, refined grains, red meat and potatoes) to be eaten sparingly. The Harvard School of Health Food Pyramid can be viewed here.

The bottom line

The Nutrition Australia and The Harvard School of Public Health food pyramids are useful tools in guiding healthy food choices. They can be used by individuals and families to help plan meals and guide food intake. A dietary intake consistent with the notions contained in these pyramids will ensure that you are consuming the wide range of nutrients that you need everyday for optimal health and well being.

To read more about the Harvard School of Public Health’s rebuilding of the original USDA food pyramid, click here for more information.

Tagged as: Food, Harvard School of Public Health, Healthy Eating, Nutrition, Nutrition Australia