Old Food Pyramid
Whenever I think of the food pyramid, my mind strays back to the time the thing used to come printed on the back of my breakfast cereal. What is the food pyramid? A food pyramid is a graphical description of the amount of foods you should consume given in a hierarchical structure. It laid which food nutrient or food group should be consumed more than others, should you desire a good, healthy life and body.
The Old Pyramid for Kids
The food pyramid was constructed for kids to deconstruct the mystery of which foods should be consumed in the diet and in what quantity. The graphic appeal was obviously there, more fun and penetrating than parent's usual rambling about how broccoli is good for you. The food pyramid had a mass appeal and helped a lot of kids (and parents too!) understand how much of what should be eaten. It looked like a tiered one, which broke up the nutrients to be gained from food. The lower layer meant that you have to consume a lot more of one food nutrient while as you gradually go higher, it means that you have to consume less of the nutrient on the top. So here are the components of the old pyramid broken up for you.
Now the pyramid had 4 tiers and tier 2 and 3 had two food groups. In case you are unable to visualize this, refer to the picture!
- The Bread, Cereals, Rice and Pasta Group: This is the lowest tier on the food pyramid and represents the food groups whose intake should ideally be the highest. These food groups largely contribute fiber, starches and complex carbohydrates to our body. As carbohydrate is the food nutrient which largely fuels the body, these foods should be consumed more than others. Ideally it is prescribed that you have about 6-11 servings of this food group.
- The Fruits and Vegetables Consortium: The second tier on this pyramid is split into two groups, the fruits and the vegetables. Fruits and vegetables lend our body a variety of vitamins and minerals that the body needs to perform its daily activities. Vegetables include both leafy and non leafy, while no segregation is shown between citric and non citric fruits. 3-5 servings of vegetables and 2-4 servings of fruits are prescribed.
- The Milk and Meat Conglomerate: The third tier is the proteins tier, comprising milk and dairy products on one side and meat and beans on the other side. These foods contribute proteins to the body. While proteins are said to be the building blocks of the body, over-consumption of proteins is not advisable as they are more difficult to digest. Hence, dairy products and meat should be consumed 2-3 servings each daily.
- The Fats, Oils and Friends: The fats, oils and sweets occupy the topmost layer of the food pyramid, and should be consumed very sparingly. Fats are essential nutrients for the body, but an excess consumption leads to obesity and increases the chances of heart disease and increased blood pressure.
Comparing the Old and the New Food Pyramids
What we know as the 'new' food pyramid was unveiled by the United States Department of Agriculture in an attempt to make the daily food intake amounts more accurate. Instead of tiers, the new food pyramid has highlighted sectors and instead of servings, the new pyramids shows a daily amount to be consumed based on a 2000 calorie diet. You could modify this recommended intake as per your dietary calorie requirement depending on whether you are going for weight gain or weight loss.
The new food pyramid too has sectors divided on the basis of food groups. It recommends for a 2000 calorie diet; the following intake:
- Grains: 6 oz. Keeping a higher emphasis on whole grains.
- Vegetables: 2.5 cups. Eat all vegetables, different vegetables supply different nutrients.
- Fruits: 2 cups. Have a good mix of citric and non-citric fruits.
- Oils: Restrict the amount of oil in food. Use vegetable oil more than others.
- Milk: 3 cups. Low-fat or fat free milk is recommended.
- Meat: 5.5 oz. Avoid frying and consume white meat more than red meat.
