What is the nutrition pyramid and does it tell me the basics I need every day?

The nutrition pyramid (or "food pyramid") is the new nutrition plan formulated by US nutrition experts. By following the plan, you will not only cover the basics you need every day - you will also have taken the first steps towards peak health and performance.

Most of us grew up with the four food groups, but the new food pyramid really addresses healthy eating in a more complete plan. It defines six “categories” of foods that should form part of a healthy diet and suggests the relative proportions of each:

• At the base of the nutrition pyramid are 6-11 servings of breads and grains with the emphasis on whole grains, bulgar (cracked wheat), oatmeal, whole cornmeal, and brown rice.

  Although it also allows for refined grains i.e. white bread, white rice, etc. these have less dietary fiber, and many nutrients removed, so they tend to be calorie rich but less nutrient dense.

• Fruits are recommended for 2-4 servings per day and choices here are berries, grapefruit, lemons, limes, melons, oranges, tangerines, apples, or 100% fruit juice (however you don’t get the extra fiber from fruit juice!)

• 3-5 vegetable servings are recommended per day and can be from:
  • Dark green vegetables (bok choy, broccoli, collard greens, kale, turnip greens, spinach, etc.),

    or

  • Orange vegetables (acorn squash, butternut squash, carrots, hubbard squash, pumpkin, or sweet potatoes),

    or

  • Dry beans and peas(black beans, black-eyed peas, garbanzo beans, kidney beans or lentils),

    or

  • Starchy vegetables (corn, green beans, lima beans, or potatoes),

    or

  • Other vegetables (artichokes, asparagus, bean sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, etc.)

• Proteins are recommended in the 2-3 servings per day and include:
  • Lean cuts of beef, lamb, ham, pork, and veal

  • Game meats such as bison, rabbit, or venison

  • Lean ground meats such as beef, pork, or lamb

  • Lean luncheon meats

  • Organ meats such as liver

  • Dry beans and peas such as black beans, chickpeas, kidney beans, navy beans, and tofu

  • Fish such as catfish, cod, flounder, salmon, sea bass, and tuna

  • Shellfish such clams, crab

  • Poultry such as chicken, duck, goose, turkey or ground chicken or turkey

  • Eggs from chicken or duck

  • Nuts and seeds from almonds, cashews, hazelnuts, mixed nuts, peanuts, pistachios, sesame seeds, pumpkin seeds, sunflower seeds, etc.
• At the top of the nutrition pyramid (which means use sparingly!), are fats, oils, and sweets.

The majority of us in the US eat a good portion of our daily meals in the sweets, and fats/oils category. It is really important for peak health and performance to take a look at your eating plan and modify it for optimal health!

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