Food Pyramid: Should You Follow The Pyramid Theory When Planning Your Daily Diet?

The food pyramid has served as one of the key tools in developing a balanced nutrition plan for many years. If you don't want to go into the intricacies of what an ideal diet plan should look like, “then just follow the Food Pyramid Chart,” my family doctor replied when I asked about the different food groups and how many would be enough for my optimal nutrition. The concept of the Food Pyramid was first introduced by the United States Department of Agriculture (USDA) in 1992. It was originally called “Nutritional Instruction,” but was updated in 2005 and finally titled “My Plate,” the latest nutritional guide published by the USDA Nutrition Center in 2011.

The USDA pyramid is represented as a triangle, showing six different food groups and the amount of each that a person should consume. The largest patch found in any food group in the pyramid is usually whole grains, followed by fruits and vegetables, dairy products, seafood and finally fats and processed foods. Over the years, the content and proportion of each food group in the pyramid has caused controversy among various experts, leading to the creation of many versions of the standard food pyramid. Then there was a gap based on regions and local eating patterns. For example, Asian cuisine is very different from European or American, then the food pyramid contained dietary recommendations for people based on their diet and the region in which they live. Some versions of the pyramid may include dietary supplements, while others will include fermented foods or highlighting dairy products as an optional food group.

The Food Pyramid, published by the USDA Nutrition Center, recommends limiting fat intake to 30% of your daily calories. The USDA pyramid places whole grains at the bottom, as this is the largest group - 6-11 servings per day are recommended. This is followed by the vegetable group - 3-5 servings per day, the fruit group - 2-4 servings per day. This is followed by the groups of dairy products, meat, seafood and poultry - 2-3 servings per day. At the top of the pyramid are fats, oils, and sweets “to be eaten in reasonable amounts,” according to the USDA's online food pyramid guidelines.

“The pyramid is a diagram of what you need to eat every day. This is not a hard recipe, but a general guideline that allows you to choose a healthy diet that works for you. The pyramid calls for a variety of foods so that you get the nutrients you need and, at the same time, the right amount of calories to maintain or improve your weight. The Food Pyramid Guidelines focus on fat because most American diets overuse fat, especially saturated fats, ”notes the online publication of the USDA Food Pyramid Guide.

As mentioned above, the USDA Pyramid places more emphasis on fat intake as American diets are primarily associated with saturated fat. On the other hand, Asian diets are dominated by carbohydrates, for example, in our country, where carbohydrates appear in almost every meal throughout the day, but we forget about the daily protein intake.

Food pyramid, India perspective

“If we talk about the Indian food pyramid, we don't really have one.The model I have used with my clients to draw up a diet plan follows the concept of requiring a person to consume 50-60% carbohydrates of their total daily calories, 20-30% fat and protein. Since our diets are based on grains, most of us tend to cut protein, so protein is what we recommend adding to all main meals. The daily Indian food is balanced anyway, you have vegetables, beans, grains, dairy products in the form of raita or buttermilk, we just need to watch this every day, ”said Dr. Hrithika Sammadar, Consultant Nutritionist at Max Super Hospital Specialty Hospital, Saket, New Delhi.

USDA Diet Guidelines

It is always recommended to consult with a certified dietitian to learn more about your nutritional needs and how you can plan your daily diet to meet your needs. And in the meantime, by looking at some of the USDA's basic guidelines, you can understand the basics of nutrition.

Consume alcohol in moderation
Add variety to your daily diet
Exercise regularly
Fill your plates with grains, beans, vegetables and fruits
Lower your levels of trans fats, saturated fats, and cholesterol-rich foods
Track your sodium intake

Kardopolova M. Yu.