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Our Expert on Healthy Eating
Q: I've heard a lot about the new food pyramid. How is the new pyramid different from the old?Ask Our Expert About The New Food Pyramid
Q: I've heard a lot about the new food pyramid. How is the new pyramid different from the old?A: You’re right--the USDA has just released the “MyPyramid Food Guidance System,” a website that offers new and exciting ways to make healthy lifestyle changes. The old pyramid was one size fits all. It listed ranges of servings, leaving people discretion to choose the number of food servings to eat each day, even if that number didn’t suit their needs, given their sex, age, and activity level. The new pyramid is individualized and interactive. You enter your age, sex and activity level, and you’ll receive a plan designed just for you, at a calorie level that’s based on the amount of activity you usually get. Physical activity is a new and important component, illustrated by the person climbing the stairs of the pyramid. Another change: one main food group. The old pyramid suggested you eat six to 11 servings of “bread, cereal, rice, or pasta” each day. That category has been replaced by “grains,” which still includes the same foods as before, but now emphasizes whole grains. Q: Why should I focus on whole grains?A: Grains provide carbohydrates, which your body needs for energy. But certain types of carbs, such as white rice and refined-flour bread and pasta, lack essential nutrients and cause your blood sugar to rise—then fall—sharply. That roller-coaster effect makes you feel hungry and causes problems for people with diabetes, who need to maintain strict control of their blood sugar levels. Whole grains, on the other hand (and foods made with them), contain fiber and other essential nutrients that keep blood-sugar levels steadier, prevent constipation, and help reduce your risk of heart disease. And eating folate-fortified whole grain foods before and during pregnancy helps prevent certain birth defects. Q: What’s wrong with a one-size-fits-all pyramid?A: Everyone’s different, which the new pyramid takes into account. A 30-year-old female marathon runner has different nutritional needs than a 60-year-old man leading a sedentary lifestyle. Q: Why should I eat foods from all food groups?A: There is no one perfect food. Each food group contains components that provide vitamins, minerals and other nutrients vital to good health. Vegetables provide nutrients that grains don’t, and fruits provide nutrients not available in meat. Among other benefits, whole grains, vegetables and fruits provide fiber, so we feel fuller, longer; milk, beans, and meat provide protein, which builds bone and muscle; and fats and oils provide our bodies with essential fatty acids and cancer-fighting vitamin E. Q: I’m a vegetarian. Is there a plan for me?A: You’ll find lots of helpful advice for vegetarians under “Tips and Resources” on the food pyramid website. Q: Why is physical activity included on the new pyramid?A: Being physically active is part of a healthy lifestyle. Exercise can help relieve stress, lower your risk of certain diseases, and help you reach your weight loss goals. The food pyramid website (in the Physical Activity section under Tips and Resources) lists lots of ways to burn calories and improve your fitness level. Q: How can I fit the new pyramid into my lifestyle?A: The new pyramid contains all the information you need to make healthy living easy: You’ll find: sample menus; a meal tracking worksheet to write in the foods you’ve eaten and exercise for that day; a mini-poster to attach to your fridge as a reminder of your nutritional goals; and a personal tracker that keeps tabs on your diet and physical activity--all you have to do is sign in with a user name and password. The tracker’s “Energy Balance” feature calculates your energy balance (food vs. exercise) to keep you on target. Q: I need lots of healthy-eating tips. Where can I find them?A: You’ll find all sorts of useful tools “Inside the Pyramid.” There, you’ll find helpful tips such as: What counts as an ounce of grain; which foods make up each food group; tips to help you eat more whole grains and limit fats; a photo gallery to help you learn portion sizes; tips for eating out; and more. Q: I’m ready to see the new Food Pyramid for myself. Where do I start?A: Just click on www.mypyramid.gov. This page last updated 5/12/08 03:09 PM
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