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USDA
Fats,
Oils, and Sweets
The tip of the Pyramid shows
fats, oils, and sweets. These
are foods such as salad dressings
and oils, cream, butter, margarine,
sugars, soft drinks and sweet
desserts. These foods provide
calories and little else nutritionally.
These foods are to be used
sparingly.
Some fat or
sugar symbols are shown in
the food groups to remind
you that some food in these
groups can also be high in
fat or added sugars.
Milk,
Yogurt, & Cheese Group
Milk products provide protein,
vitamins and minerals. Milk,
yogurt and cheese are the
best source of calcium. The
Pyramid suggests 2 to 3 servings
of milk, yogurt and cheese
a day - 2 for most people,
and 3 for women who are pregnant
or breastfeeding, teenagers
and young adults to age 24.
Examples of
a serving are:
• 1 cup of milk or yogurt
• 1-1/2 ounces of natural
cheese
• 2 ounces of process
cheese
Meat,
Poultry, Fish, Dry Beans,
Eggs, and Nuts Group
Meat, poultry and
fish supply protein, B vitamins,
iron and zinc. The other foods
in this group - dry beans,
eggs and nuts - are similar
to meats in providing protein
and most vitamins and minerals.
The Pyramid suggests 2 to
3 servings each day of foods
from this group. The total
amount of these servings should
be the equivalent of 5 to
7 ounces of cooked lean meat,
poultry or fish per day. Count
2-3 ounces of cooked lean
meat, poultry or fish as a
serving. A 3-ounce piece of
meat is about the size of
an average hamburger or the
amount of meat on a medium
chicken breast half.
Examples of
a serving are:
• 1/2 cup of cooked
dry beans
• 1 egg
• 2 tablespoons of peanut
butter
• 1/3 cup of nuts count
as 1 ounce of meat (about
1/3 serving).
Vegetable
Group
Vegetables provide vitamins
- A, C and folate - and minerals
- iron and magnesium. They
are naturally low in fat and
also provide fiber. The Pyramid
suggests 3 to 5 servings of
these foods a day.
Examples of
a serving are:
• 1 cup of raw leafy
vegetables
• 1/2 cup of other vegetables,
cooked or chopped raw
• 3/4 cup of vegetable
juice
Fruit
Group
Fruit and fruit juices provide
important amounts of vitamins
A and C and potassium. They
are low in fat and sodium.
The Pyramid suggests 2 to
4 servings of fruits a day.
Examples of
a serving are:
• medium apple, banana
or orange
• 1/2 cup of chopped,
cooked or canned fruit
• 3/4 cup of fruit juice
Bread,
Cereal, Rice, & Pasta
Group
These foods provide complex
carbohydrates (starches),
which are an important source
of energy, especially in low-fat
diets. They also provide vitamins,
minerals and fiber. The Pyramid
suggests 6 to 11 servings
of these foods a day.
Examples of
a serving are:
• 1 slice of bread
• 1 ounce of ready-to-eat
cereal
• 1/2 cup cooked cereal,
rice or pasta
HARVARD
The USDA food pyramid is severely
out of date, doesn't reflect
the latest research on nutrition
and weight control and might
be contributing to America's
obesity and health problems,
according to Dr. Walter Willett,
Chairman of the Department
of Nutrition at the Harvard
School of Public Health. In
response, he and his colleagues
developed a “The Healthy
Eating Pyramid” based
on studies conducted over
the past 10 to 15 years. The
researchers found that subjects
who ate according to these
new guidelines had substantially
reduced risks for major disease.
The Harvard
pyramid puts daily exercise
and weight control at the
base. It distinguishes between
whole grain carbohydrates
and refined grains, and between
"bad" fats -- saturated
fats and trans fatty acids
-- and heart-healthy, "good"
fats -- monounsaturated and
polyunsaturated fats found
in plants. A daily multivitamin
is recommended for most people.
Red meat, which
may be associated with colon
cancer, and butter, which
is high in saturated fat,
is separated from other sources
of protein, such as fish,
nuts and legumes. Among meats,
processed or preserved types
are considered the unhealthiest
choice, because they can be
loaded with salt, preservatives
and saturated fat. These foods
should be eaten sparingly.
Grains
The USDA Food Pyramid promotes
eating complex carbohydrates
without differentiating among
them, but there are major
differences.
The healthful bran and germ
layers are removed in the
production of refined grains
such as white flour, stripping
the food of important vitamins
and minerals. Whole grains
are the recommended source
of carbohydrate fuel, and
are rich in vitamins, minerals
and fiber.
Harvard researchers
are also concerned with glycemic
load, which results from carbohydrates
that increase blood sugar
levels. For example, the body
breaks down glucose in a potato
more rapidly than pure sugar,
spiking glucose levels in
the blood and increasing the
risk of diabetes. White rice,
white bread, potatoes, pasta
and sweets are all to be used
sparingly.
Dairy
Dairy products are de-emphasized
and placed in a category with
calcium supplements; most
healthy adults do not need
two to three servings of dairy
in their daily diets. The
researchers also point to
studies indicating that calcium
is not as great a protector
against osteoporosis as once
thought, and that high calcium
intake may increase the risk
for certain cancers.
Fish,
Poultry and Eggs
The Harvard researchers would
like to see a greater emphasis
on fish. They also point to
considerable evidence that
replacing red meat with nuts,
legumes, chicken, and fish
reduces the risk of developing
heart disease. Eggs are given
as a preferred alternative
to white flours, such as bagels,
at breakfast.
Vegetables:
Harvard emphasizes eating
vegetables in abundance.
Fruits:
Fruits should be eaten 2-3
times a day.
Plant
Oils: The Harvard
pyramid places emphasis on
plant oils such as olive,
canola and soy, which have
been found to be good for
your heart.
Exercise:
Dr. Walter Willet says that
regular exercise is the most
important thing people can
do to improve their health,
next to quitting smoking.
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