Building a Better Pyramid and Plate

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<ul><li><p>8/14/2019 Building a Better Pyramid and Plate</p><p> 1/17</p><p>Building a Better Pyramid andPlate</p><p>If the only goal of the USDA's food icons is to giveus the best possible advice for healthy eating, thenthey should be grounded in the evidence and beindependent of commercial interests.</p><p>Instead of waiting for this to happen, nutritionexperts from the Harvard School of Public Healthcreated the Healthy Eating Pyramid, and updated it</p><p>in 2008. And in September 2011, working withcolleagues at Harvard Health Publications, theycreated the Healthy Eating Plate.</p><p>The Healthy Eating Pyramid and the Healthy EatingPlate are based on the best available scientificevidence about the links between diet and health.</p><p>They fix fundamental flaws in the USDA foodpyramids and plate and offer sound information tohelp people make better choices about what to eat.(View a large PDF image of theHealthy Eating Pyramid , in aseparate window; view a large PDF image ofthe Healthy Eating Plate , in a separate window.)</p><p>The Healthy Eating Pyramid</p>http://www.hsph.harvard.edu/nutritionsource/files/Healthy-Eating-Pyramid-handout.pdfhttp://www.hsph.harvard.edu/nutritionsource/files/Healthy-Eating-Pyramid-handout.pdfhttp://www.hsph.harvard.edu/nutritionsource/files/healthy-eating-plate.pdfhttp://www.hsph.harvard.edu/nutritionsource/files/healthy-eating-plate.pdfhttp://www.hsph.harvard.edu/nutritionsource/files/Healthy-Eating-Pyramid-handout.pdfhttp://www.hsph.harvard.edu/nutritionsource/files/healthy-eating-plate.pdfhttp://www.hsph.harvard.edu/nutritionsource/files/Healthy-Eating-Pyramid-handout.pdfhttp://www.hsph.harvard.edu/nutritionsource/files/healthy-eating-plate.pdfhttp://www.hsph.harvard.edu/nutritionsource/files/Healthy-Eating-Pyramid-handout.pdf</li><li><p>8/14/2019 Building a Better Pyramid and Plate</p><p> 2/17</p><p>The Healthy Eating Pyramid sits on a foundation ofdaily exercise and weight control. Why? These tworelated elements strongly influence your chances ofstaying healthy. They also affect what you eat andhow your food affects you.</p>http://www.hsph.harvard.edu/nutritionsource/files/Healthy-Eating-Pyramid-handout.pdfhttp://www.hsph.harvard.edu/nutritionsource/files/Healthy-Eating-Pyramid-handout.pdfhttp://www.hsph.harvard.edu/nutritionsource/files/Healthy-Eating-Pyramid-handout.pdfhttp://www.hsph.harvard.edu/nutritionsource/files/Healthy-Eating-Pyramid-handout.pdf</li><li><p>8/14/2019 Building a Better Pyramid and Plate</p><p> 3/17</p><p>Exercise and weight control are also linked throughthe simple rule of energy balance: Weight change =calories in calories out. If you burn as many</p><p>calories as you take in each day, there's nothing leftover for storage in fat cells, and weight remains thesame. Eat more than you burn, though, and youend up adding fat and pounds. Regular exercise canhelp you control your weight, and it is a key part ofany weight-loss effort.</p><p>The other bricks of the Healthy Eating Pyramid</p><p>include the following:</p><p>Whole Grains</p><p>Read more aboutwhole grains.</p><p>The body uses carbohydrates mainly for energy,</p><p>and it can get them from many sourcessomehealthful (beans, vegetables, fruit, whole grains),and some not (sugary sodas and other drinks,sweets). The best grain sources of carbohydratesare whole grains such as oatmeal, whole wheatbread, and brown rice. They deliver the outer (bran)and inner (germ) layers along with energy-rich</p><p>starch. The body can't digest whole grains asquickly as it can highly processed carbohydratessuch as white flour. This keeps blood sugar and</p><p>insulin levels from rising, then falling, too quickly.Better control of blood sugar and insulin can keephunger at bay and prevent the development of type2 diabetes and heart disease.</p><p>Healthy Fats and Oils</p>http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/index.html</li><li><p>8/14/2019 Building a Better Pyramid and Plate</p><p> 4/17</p><p>Read more abouthealthy fats.</p><p>Surprised that the Healthy Eating Pyramid putssome fats near the base, indicating they are okay toeat? Although this recommendation seems to go</p><p>against conventional wisdom, it's exactly in line withthe evidence and with common eating habits. Theaverage American gets one-third or more of his orher daily calories from fats, so placing them near</p><p>the foundation of the pyramid makes sense. Note,though, that it specifically mentions healthy fats andoils, not all types of fat. Good sources of healthyunsaturated fats include olive, canola, soy, corn,sunflower, peanut, and other vegetable oils; transfatfree margarines; nuts, seeds, and avocados;and fatty fish such as salmon. These healthy fats</p><p>not only improve cholesterol levels (when eaten inplace of highly processed carbohydrates), but thefats in fish can also protect the heart from suddenand potentially deadly rhythm problems.</p><p>Vegetables and Fruits</p><p>Read more aboutveggies and fruits.</p><p>A diet rich in vegetables and fruits has bountifulbenefits. Among them: It can decrease the chancesof having a heart attack or stroke; possibly protectagainst some types of cancers; lower bloodpressure; help you avoid the painful intestinalailment called diverticulitis; guard against cataract</p><p>and macular degeneration, the major causes of</p>http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/index.html</li><li><p>8/14/2019 Building a Better Pyramid and Plate</p><p> 5/17</p><p>vision loss among people over age 65; and addvariety to your diet and wake up your palate. Onthe Healthy Eating Pyramid, potatoes dont count as</p><p>a vegetable, since they are chock full of rapidlydigested starch, and they have the same effect onblood sugar as refined grains and sweets. Thatswhy potatoes are in the Use Sparingly tip.</p><p>Nuts, Seeds, Beans, and Tofu</p><p>Read more abouthealthy protein.</p><p>These plant foods are excellent sources of protein,fiber, vitamins, and minerals. Beans include blackbeans, navy beans, garbanzos, lentils, and otherbeans that are usually sold dried. Many kinds ofnuts contain healthy fats, and packages of somevarieties (almonds, walnuts, pecans, peanuts,</p><p>hazelnuts, and pistachios) can carry a label sayingthey're good for your heart. Eating nuts and beansin place of red meat or processed meat can lowerthe risk of heart disease and diabetes.</p><p>Fish, Poultry, and Eggs</p><p>Read more aboutomega 3s.</p><p>These foods are also important sources of protein. Awealth of research suggests that eating fish canreduce the risk of heart disease, since fish is rich inheart-healthy omega-3 fats. Chicken and turkey arealso good sources of protein and can be low in</p><p>saturated fat. Eggs, which have long been</p>http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/omega-3-fats/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/omega-3-fats/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/omega-3-fats/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/index.html</li><li><p>8/14/2019 Building a Better Pyramid and Plate</p><p> 6/17</p><p>demonized because they contain fairly high levels ofcholesterol, aren't as bad as they've been crackedup to be. In fact, an egg is a much better breakfast</p><p>than a doughnut cooked in an oil rich in trans fatsor a bagel made from refined flour. People withdiabetes or heart disease should limit their egg yolkconsumption to no more than three a week; theycan try egg whites, instead, which are very high inprotein and are a fine substitute for whole eggs in</p><p>omelets and baking.</p><p>Dairy (1 to 2 Servings Per Day) or VitaminD/Calcium Supplements</p><p>Read more aboutcalcium and milk.</p><p>Building bone and keeping it strong takes calcium,vitamin D, exercise, and a whole lot more. So why</p><p>does the Healthy Eating Pyramid recommendlimiting dairy products, which have traditionallybeen Americans' main source of calcium and vitaminD? Because most people need more vitamin D than</p><p>they can get from drinking three glasses of milkand they need less calcium than three glasses ofmilk provide. Though there are some health benefits</p><p>from modest dairy intake, high dairy intakes areassociated with increased risk of fatal prostate andmaybe ovarian cancers. There are other healthier</p><p>ways to get calcium than from milk and cheese,which can contain a lot of saturated fat; cheese isalso high in sodium. If you enjoy dairy foods, stickto one to two servings a day; you may also need totake a multivitamin or vitamin D supplement to getenough vitamin D. If you don't like dairy products,</p>http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/index.html</li><li><p>8/14/2019 Building a Better Pyramid and Plate</p><p> 7/17</p><p>taking a vitamin D and calcium supplement (ortaking the right multivitamin) offers an easy andinexpensive way to meet your needs for these</p><p>micronutrients.</p><p>Use Sparingly: Red Meat, Processed Meat, andButterThese foods sit at the top of the Healthy EatingPyramid because they contain lots of saturated fat.Processed meats, such as bacon, hot dogs, and delimeats are also very high in added sodium. Eating a</p><p>lot of red meat and processed meat has been linkedto increased risk of heart disease, diabetes, andcolon cancer. So its best to avoid processed meat,and to limit red meat to no more than twice a week.Switching to fish, chicken, nuts, or beans in place ofred meat and processed meat can improvecholesterol levels and can lower the risk of heart</p><p>disease and diabetes. So can switching from butterto olive oil. And eating fish has other benefits forthe heart.</p><p>Use Sparingly: Refined GrainsWhite Bread,Rice, and Pasta; Potatoes; Sugary Drinks andSweets; Salt</p><p>Read more aboutcarbohydrates.</p><p>Why are these all-American staples at the top,rather than the bottom, of the Healthy EatingPyramid? White bread, white rice, white pasta,other refined grains, potatoes, sugary drinks, and</p><p>sweets can cause fast and furious increases in bloodsugar that can lead to weight gain, diabetes, heart</p>http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/index.html</li><li><p>8/14/2019 Building a Better Pyramid and Plate</p><p> 8/17</p><p>disease, and other chronic disorders. Whole grainscause slower, steadier increases in blood sugar thatdon't overwhelm the body's ability to handle</p><p>carbohydrate.</p><p>Read more aboutsalt and sodium.</p><p>The salt shaker should be used sparingly, based onextensive research linking high-sodium diets to</p><p>increased risk of heart attack and stroke. Sincemost of the sodium in our diets comes fromprocessed foods, such as cheese, breads, deli meats,spaghetti with sauce, and food prepared away fromhome, make sure to compare food labels andchoose foods with the lowest sodium values.</p><p>Multivitamin with Extra Vitamin D (for MostPeople)</p><p>Read more aboutvitamins.</p><p>A daily multivitamin, multimineral supplement offersa kind of nutritional backup, especially when itincludes some extra vitamin D. While a multivitamin</p><p>can't in any way replace healthy eating, or make upfor unhealthy eating, it can fill in the nutrient holesthat may sometimes affect even the most carefuleaters. You don't need an expensive name-brand ordesigner vitamin. Look for a multivitamin thatmeets the requirements of the USP (U.S.</p><p>Pharmacopeia), an organization that sets standards</p><p>for drugs and supplements. A standard, store-brand,RDA-level one is fine for most nutrientsexcept</p>http://www.hsph.harvard.edu/nutritionsource/salt/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/salt/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/salt/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/salt/index.html</li><li><p>8/14/2019 Building a Better Pyramid and Plate</p><p> 9/17</p><p>vitamin D. In addition to its bone-health benefits,there's growing evidence that getting some extravitamin D can help lower the risk of colon and</p><p>breast cancer. Aim for getting at least 800 to 1,000IU (international units) of vitamin D per day;multiple vitamins are now available with thisamount. (Many people, especially those who spendthe winter in the northern U.S. or have darker skin,will need extra vitamin D, often a total of 2,000 IU</p><p>per day or more, to bring their blood levels up to an</p><p>adequate range. If you fall into one of these groups,which would include most of the U.S. population,taking 2,000 IU is reasonable and well within thesafe range. As always, its a good idea to discussuse of supplements with your doctor, and he or shemay want to order a vitamin D blood test.)</p><p>Optional: Alcohol in Moderation (Not for</p><p>Everyone)</p><p>Read more aboutalcohol.</p><p>Scores of studies suggest that having an alcoholicdrink a day lowers the risk of heart disease.Moderation is clearly important, since alcohol has</p><p>risks as well as benefits. For men, a good balancepoint is one to two drinks a day; in general,however, the risks of drinking, even in moderation,...</p></li></ul>

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