Nutritional food pyramids

An overview and comparison between the different nutritional food pyramids.

1. Nutritional Food Pyramids By: Samah Abdelaal Under supervision of: Prof. Dr. Shahira Ramsis

2. USDA Food Guides

3. 1992: Food Guide Pyramid Illustration focused on concepts of variety and moderation Included visualization of added fats and sugars throughout five food groups and in the tip Included range for daily amounts of food across three calorie levels

4. Interpreting the Food Guide Pyramid The Pyramid provides guidance for individuals 2 years of age and over . Except for the dairy group , the number of servings that is right for a person depends on his or her calorie needs. For the dairy group , the recommended number of servings depends on age and for women, on whether or not they are pregnant or lactating.

5. Interpreting the Food Guide Pyramid The bottom of the recommended range of servings is about right for many sedentary women and older adults . The middle is about right for most children , teenage girls , active women , and many sedentary men . The top of the range is about right for teenage boys , many active men , and some very active women .

6. 2005: MyPyramid Food Guidance System Continued “pyramid” concept, based on consumer research, but simplified illustration . Detailed information provided on website “MyPyramid.gov” Added a band for oils and the concept of physical activity

7. A look back: Problems with the Food Guide Pyramid and MyPyramid The problem with the US government’s Food Guide Pyramid was that it conveyed the wrong dietary advice. And MyPyramid was vague and confusing. The Food Guide Pyramid: Failed to show that whole wheat, brown rice, and other whole grains are healthier than refined grains.

8. A look back: Problems with the Food Guide Pyramid and MyPyramid Ignored the health benefits of plant oils —and instead pointed consumers to the type of low-fat diet that can worsen blood cholesterol profiles. Grouped healthy proteins (fish, poultry, beans, and nuts) into the same category as unhealthy proteins (red meat and processed meat) and overemphasized the importance of dairy products.

9. A look back: Problems with the Food Guide Pyramid and MyPyramid MyPyramid, unveiled in 2005, was essentially the Food Guide Pyramid turned on its side, without any explanatory text. Six swaths of color swept from the apex of MyPyramid to the base representing the six food groups. The widths suggested how much food a person should choose from each group.

10. A look back: Problems with the Food Guide Pyramid and MyPyramid According to the USDA, MyPyramid was “designed to be simple,” and to drive people to the USDA’s MyPyramid website where they could get more details. Relying on the website to provide key information—like what the colors stand for and what the best choices are in each food group—guaranteed that the millions of Americans without access to a computer or the Internet would have trouble getting these essential facts.

11. 2011: MyPlate Introduced along with updating of USDA food patterns for the  2010 Dietary Guidelines for Americans Different shape to help grab consumers’ attention with a new visual cue “ My ” continues the personalization approach from MyPyramid

12. MyPlate messages ● Make half your plate fruits and vegetables.    ○ Focus on whole fruits.    ○ Vary your veggies. ● Make half your grains whole grains. ● Move to low-fat and fat-free milk or yogurt. ● Vary your protein routine. ● Drink and eat less sodium, saturated fat, and added sugars.

13. Harvard School of Public Health: Healthy Eating Plate

14. The main message of the Healthy Eating Plate is to focus on diet quality . The  type of carbohydrate  in the diet is more important than the  amount of carbohydrate  in the diet, because some sources of carbohydrate—like vegetables (other than  potatoes ), fruits, whole grains, and beans—are healthier than others.

15. The main message of the Healthy Eating Plate is to focus on diet quality . potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar. Whole and intact grains have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains. Best to avoid  sugary beverages , a major source of calories—usually with little nutritional value.

16. The main message of the Healthy Eating Plate is to focus on diet quality . Using healthy oils is encouraged, with no set maximum on the percentage of calories people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA.

17. Healthy Eating Plate vs. USDA’s MyPlate The Healthy Eating Plate, created by experts at Harvard School of Public Health and Harvard Medical School is based exclusively on the best available science and was not subjected to political or commercial pressures from food industry lobbyists.

18. How does the Healthy Eating Plate compare to the USDA’s MyPlate? Whole Grains  Grains The Healthy Eating Plate encourages consumers to choose whole grains and limit refined grains . In the body, refined grains like white bread and white rice act just like sugar. Over time, eating too much of these refined-grain foods can make it harder to control weight and can raise the risk of heart disease and diabetes . Although initially MyPlate did not tell consumers that whole grains are better for health, it has since been updated to suggest that consumers make at least half of their grains whole grains.

19. How does the Healthy Eating Plate compare to the USDA’s MyPlate? Healthy Protein  Protein The Healthy Eating Plate encourages consumers to choose fish, poultry, beans or nuts, protein sources that contain other healthful nutrients. It encourages them to limit red meat and avoid processed meat . MyPlate offers no indication that red and processed meat are especially harmful to health.

20. How does the Healthy Eating Plate compare to the USDA’s MyPlate? Vegetables Vegetables The Healthy Eating Plate encourages an abundant variety of vegetables— except for potatoes and French fries . Potatoes are full of rapidly digested starch , and they have the same effect on blood sugar as refined grains and sweets, so limited consumption is recommended. MyPlate does not distinguish between potatoes and other vegetables.

21. How does the Healthy Eating Plate compare to the USDA’s MyPlate? Fruits Fruits The Healthy Eating Plate recommends eating a colorful variety of fruits. MyPlate also recommends eating fruits. Healthy Oils  (Not included in MyPlate) The Healthy Eating Plate encourages consumers to use olive, canola, and other plant oils in cooking, on salads, and at the table. These healthy fats reduce harmful cholesterol and are good for the heart . It also recommends limiting butter and avoiding trans fat . MyPlate is silent on fat, which could steer consumers toward the type of low-fat , high-carbohydrate diet that makes it harder to control weight and worsens blood cholesterol profiles.

22. How does the Healthy Eating Plate compare to the USDA’s MyPlate? Water The Healthy Eating Plate encourages consumers to drink water , since it’s naturally calorie free, or to try coffee and tea (with little or no sugar), which are also great calorie-free alternatives. It advises consumers to avoid sugary drinks , since these are major contributors to the obesity and diabetes epidemics. It recommends limiting milk and dairy to one to two servings per day, since high intakes are associated with increased risk of prostate cancer and possibly ovarian cancer . It recommends limiting juice , even 100% fruit juice, to just a small glass a day, because juice contains as much sugar and as many calories as sugary soda.

23. How does the Healthy Eating Plate compare to the USDA’s MyPlate? Dairy MyPlate recommends dairy at every meal, even though there is little if any evidence that high dairy intakes protect against osteoporosis, and there is considerable evidence that too-high intakes can be harmful. As for sugary drinks, MyPlate says 100% fruit juice counts as part of the Fruit Group.

24. How does the Healthy Eating Plate compare to the USDA’s MyPlate? Stay Active (Not included in MyPlate)  Staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs. There is no activity message on MyPlate.

25. Conclusion More whole grains, healthy proteins, plant oils, water, fruits and vegetables Less refined grains, processed meat, trans fat, dairy, fruit juice and sugary drinks. Eat moderate proportions and STAY ACTIVE!

26. References https://www.choosemyplate.gov/eathealthy/brief-history-usda-food-guides https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/Pynet_94.PDF https://www.sciencedirect.com/topics/medicine-and-dentistry/food-guide-pyramid https://www.hsph.harvard.edu/nutritionsource/healthy-eating-pyramid/ https://www.choosemyplate.gov/eathealthy/dietary-guidelines https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

27. Thank You