Food Pyramid The only diet guideline?

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1 Food and Nutritional Science Society SS HKUSU Newsletter Issue 4 (September, 2012) By Ho Wai Kin Philip Food Pyramid The only diet guideline? The good old Food Pyramid is definitely not a new term to many, but is it the only diet guideline? The answer is NO after a recent introduction of the new food plate by the U.S. Department of Agriculture (USDA). Besides food plate, there are actually many other alternatives by various different people and organizations. Let us explore! New Pyramid Why? The basis of the old pyramid has flaws which leads to the need to make a new pyramid. Problems are mainly two folds - It was based on out of date science and the inclusion of messages from companies and organizations. One of the newly introduced one, on the other hand, solves these problems. What s new? The new pyramid is a modified version of the old pyramid. It has new components and basis in addition to all the basic elements of the old one. The primary foundation of this pyramid is no longer cereals and grains but daily exercise and weight control. Then with the second layer which is composed of vegetables and fruits, healthy fats and oils (preferably olive or canola oil) and whole grains like bread and brown rice. The third layer is filled with nuts, seeds, beans, tofu, fish, poultry and eggs. The fourth layer of the pyramid should be made up of dairy products, vitamin and minerals supplementation. The top of the pyramid is covered with red meat, butter, oil, pasta, potatoes, sugary drinks, sweets and salts. Other new addition also revolves around daily vitamin intake such as vitamin D and small intake of alcohol which helps to increase blood circulation.

2 Food plate New approach Newly released food plate by the USDA has received tremendous response from the public as reflected by the enormously high viewing rate of the official website (choosemyplate.gov). Why food plate? What s new? The reason of the development of food plate is again two fold a more simple diagram and to provide a more personalized setting to fit each individual s needs in choosemyplate.gov. Like food pyramid, it has higher proportions in grains and vegetables, smaller amount in fruits and protein and minimum chunk of dairy. However, what is different is that it gives a more precise and realistic overview of what a daily diet requires in the right proportion for different individuals. Other new pyramids Like the new pyramid introduced above, there are other designs like the one on the right. It is also made with the basis of a simpler diagram together with the higher emphasis on the importance of exercise. Generally with a higher proportion of exercise, grains, vegetables and meats and beans. Why use pyramids? Many diagrams are in the form of pyramids simply because researchers found out that the general public prefers its shape. Healthy eating plate Apart from the one introduced by USDA, other food plates made by different organizations are available. Healthy eating plate gives a more detailed description of different proportion of food and with the inclusion of water and more emphasis on exercise. Advices and recommendations of each component in the plate are also given to give a better understanding.

3 Food Cake Food cake is an interesting design that looks like a wedding cake with different key representation photos of each type of food. Starting from the bottom is lettuce which represents vegetables then with macaroni in the layer above representing grains like wheat. Oranges which is a good representative of fruits follow right after macaroni. The mouse favorite cheese takes the position of dairy products on the fourth layer counting from the bottom. The top of it is filled up by meat and oils. Food Letter This design is based on grids which together make up a letter. This design is highly focused on proportion which gives the exact percentages of each food component in a balanced diet. On the top, it has vegetables and grains which make up VG. VG in this case stands for VERY GOOD which is the key to a healthy diet. Dairy makes up a quarter of the letter and the last quarter is shared by fruits and meat. This colorful letter is very attractive and easy to arouse children s interests with the graphic design. Unfortunately, this letter does not contain information of exercise, harmful factors such as smoking, drinking, stress and water. Food bowl People often use bowls as a tool to drink and eat. Using the size of bowls as the proportion distributer reminds people of one size doesn t fit all. It helps people to have a healthy lifestyle by visualizing how much they are eating. Key colors are used in different bowls to represent each food substance and next to the bowls are portions either in cups or ounces to remind people of the proportion they should intake.

4 Having optimum nutrition and a healthy diet isn t hard as long as people eat food across the rainbow everyday to obtain different nutrients in different food. See if you have eaten food in all the colors everyday! Red Watermelons, strawberries and tomatoes (which contains a red compound lycopene) all have cancer fighting properties and strong antioxidant. Strawberries do so by having coumarins which prevent the formation of carcinogenic nitrosamine. It also contains common antioxidant such as phenolic Vitamin C and E. Different parts of watermelon have different substances for different functions. The seeds of watermelon are a key source of Vitamin E, minerals such as zinc and selenium, linoleic acid and linolenic acid. Orange Beta carotene is a substance that gives food their orange color such as oranges, carrots and pumpkins. Vitamin A which prevents night blindness as well as keeping the retina healthy and Vitamin C (a common antioxidant) are converted from beta carotene in these foods. Besides, many of these foods contain Vitamin E, B Vitamins, Calcium and Potassium. Thus, orange foods help to prevent a range of cancers, aging and heart diseases.

5 Yellow Bananas are good for people doing sports as they are a good source of energy as well as potassium rich which is essential in the transmission of nerve impulses. Elderly who has arthritis and wish to reduce their pain can try to have more corns everyday because they contain a substance called circumin which is a potent anti-inflammatory and pain killer. Limes or citrus fruits like lemons contain high content of the immune boosting antioxidant Vitamin C. They are also rich in B Vitamins and bio flavonoids and have anti septic properties. The cholesterol free soya is an excellent source of protein for vegetarians. It also contains many compounds like isoflavonoids, phytic acid and protease inhibitors which show anti carcinogenic activity. Green If you want to have healthy eyes, you should eat more spinach. Spinach not only has lots of iron and vitamins but also has high level of xanthophylls like lutein which is important for healthy eyes. Broccolis have a variety of antioxidant such as Vitamin C and beta carotene. They also have a wealth of cancer risk reducing agent phytochemicals like indoles, isothiocyanates and dithiolthiones. Japanese favorite green tea is an excellent beverage for health benefits. This drink has high content of vitamins and minerals in addition to the potent antioxidants polyphenols which have shown to fight against aging and viruses. Blue and Violet Pregnant women must not miss out having beetroots in their diet as they are rich in folic acid which is essential to minimize the risk of having spina bifida and other neural tube defects in their babies. The colors of black or blue food such as blackberries or blueberries are mainly due to the potent antioxidants and anti inflammatory agents called flavonoids. Eat more and age less! The beta carotene (very powerful antioxidant) rich red cabbages help to fight a wide range of cancers and age related diseases. Did you have them everyday?

6 1. Besides the advantages of the new pyramid mentioned above are there any other advantages or disadvantages? If so, what are they? 2. What other kinds of components would you like to add in the pyramids? Why? 3. Which one do you prefer the new food pyramid or eating across the rainbow? Why? 4. What other foods do you wish to add in the rainbow? Why and what are their benefits? Your feedbacks are essential in helping us to improve! Please send us your feedbacks to Meanwhile you can also check out other newsletters published in recent years at It s simple just click Academic Resources and you ll find many useful and interesting features!