Healthy Eating Food Pyramid from the Harvard School

Learn how the Harvard Food Pyramid can help you improve your health.

Nutritionists from the Harvard School of Public Health created the Healthy Eating Pyramid. When people in the Harvard study followed new guidelines, men decreased their overall risk of heart attacks and cancer by 20 percent and of cardiovascular disease by 39 percent, while women lowered their risk by 11 percent and 28 percent respectively. Healthy Eating Food Pyramid can help you make better food choices and improve your health.

Weight control and daily exercises form the foundation of the pyramid. The main food groups included in the pyramid are as follows:

• Whole Grains (at most meals)
• Plant Oils
• Vegetables (in abundance) and Fruit (2-3 times a day)
• Nuts and Legumes (1-3 times a day)
• Fish, Poultry and Eggs (0-2 times a day)
• Dairy or Calcium Supplement (1-2 times a day)
• Red Meat and Butter (use sparingly)
• White Rice, White Bread, Potatoes, White Pasta, Soda, and Sweets (use sparingly)

In addition to these food groups, the pyramid includes multiple vitamins and alcohol (in moderation and only when appropriate).

Whole Grains

The distinction between whole-grain carbohydrates and refined grain carbohydrates is essential. When you eat a lot of highly processed carbohydrates like white bread, crackers, pasta and white rice, you may face an increased risk for high blood sugar and type 2 diabetes.

Healthy carbohydrates contained in whole grains keep your blood sugar and insulin levels from rising and may prevent the development of type 2 diabetes. Oatmeal, whole-wheat bread, and brown rice are the best source of whole-grain carbohydrates.

Plant Oils

The new guidelines emphasize the importance of distinguishing between saturated fats, trans fatty acids and unsaturated fats found in plants. Foods high in saturated fats and trans fats tend to raise blood cholesterol, which increases the chance of developing heart disease .

In contrast, unsaturated fats found in plant oils like olive, canola, and soy help to reduce cholesterol and prevent heart disease. Eat whole grains and plant oils foods at most meals.

Fruit and Vegetables

Eat a diet rich in fruit and vegetables. This decreases the risk of heart disease and cancer. Fruit and vegetables are low in calories but contain a lot of vitamins, minerals, dietary fiber, antioxidants and other nutrients essential to your health.

Nuts and Legumes

The next food group is nuts and legumes. Nuts can be healthy snacks. Eat one to three servings of nuts per day. Almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios contain mostly unsaturated fats and a lot of protein. Nuts are very good for your heart. Beans, peas, garbanzos are a great source of fiber and vitamins your body needs.

Fish, Poultry and Eggs

Eat only one or two servings of fish, poultry and eggs a day. These foods contain saturated fats and cholesterol. Nevertheless, you should not remove fish, eggs, chicken breast and turkey from your diet. They are a good source of protein and microelements.

Dairy or Calcium Supplement

Eat one to two servings of dairy products a day. They are high in calcium, protein, B vitamins, vitamin D and vitamin A. If you are allergic to milk, you should take calcium supplements to meet your daily calcium need. Besides, calcium supplements do not add extra calories and saturated fat to your diet.

Red meat and butter

Red meat and butter are at the very top of the Healthy Eating Pyramid. Use them sparingly. Please note there is a distinction between red and white meat. Unlike white meat, red meat is high in calories and saturated fat. Switch to fish, poultry and prefer olive oil to butter.

White rice, white bread, white pasta, potatoes, soda, sweets

White rice, bread, pasta, potatoes and sweets may increase blood sugar level quickly so eat them in moderation.

References

1. Harvard School of Public Health and Nutrition Research: Food Pyramids
2. Harvard Magazine: Demolish the Food Pyramid
3. Weight Control Information Network: Statistics Related to Overweight and Obesity

100 Days of Weight Loss: The Secret to Being Successful on Any Diet Plan author: Linda Spangle asin: 1401603734

If I'm So Smart, Why Can't I Lose Weight?: Tools to Get it Done author: Brooke Castillo asin: 1419618474

Dr. Shapiro's Picture Perfect Weight Loss Cookbook: More Than 150 Delicious Recipes for Permanent Weight Loss author: Dr. Howard M. Shapiro asin: 1579544371