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Everybody who has ever been in a school lunch line is familiar with the food pyramid, but finding a person utilizing the pyramid is another story. The food pyramid are guidelines given by the United States Department of Agriculture that breaks down the food our bodies need to achieve optimal levels of health by receiving all necessary vitamins and nutrients. A lot of people don’t know what to eat to stay healthy, but it’s as easy as posting a food pyramid to your fridge and following it. Starting from the bottom to the top, we will analyze why the USDA recommends the food pyramid.
The foundation of the pyramid and the largest group is the grains. The USDA recommends six to eleven servings from this group. Not all grains will give you the same health benefits. There are whole grains and refined grains. Whole grains contain the entire grain kernel, but refined grains remove the bran and germ, which removes many B vitamins, as well as fiber and iron. Sometimes you will see “enriched” on refined grains, which means certain B vitamins and iron are added back to the grain after it’s processed. According to the USDA, when choosing grain products, the first ingredient should be brown rice, bulgur, graham flour, oatmeal, whole grain corn, whole oats, whole rye, whole wheat, or wild rice. Just because a product says it’s multi-grain, tone ground, 100% whole wheat, cracked wheat, seven grain (or more), or bran doesn’t mean it’s a whole grain product. As a matter of fact, usually brands that advertise these features are not whole grain. The grain group is an excellent source of carbohydrates. Carbohydrates are used as an energy source for the body.
Fruits and vegetables make up the next level of the food pyramid. The USDA recommends two to four servings of fruit and three to five servings of vegetables. Fruits and vegetables reduce the risk of type 2 diabetes, protect against certain cancers and reduce risks of coronary heart disease. Vitamins A, E, and C are also reasons this group is so important. Vitamin A is important for the health of skin and eyes, while vitamin E protects vitamin A. Vitamin C provides growth and repair to the body and it aids in the absorption of iron. According to Meoline Plus, some of the symptoms of vitamin C deficiency are dry hair, bleeding gums, rough and dry skin, bruising easily, nose bleeds, decreased wound healing ability, weaken tooth enamel, painful joints, anemia, and the decreased ability to fight infections.
The dairy group consists of milk, yogurt, and cheese. The USDA recommends two to three daily servings of dairy. The main purpose of dairy is to provide the body with calcium, which is needed for healthy bones and teeth.
The meat group consists of meats, poultry, fish, beans, eggs, and nuts. The USDA recommends two to three servings from this group. The main benefit from this group is protein which is important for building and repairing bones, muscles, cartilage, skin, and blood. The USDA suggests that fish that are rich in omega 3 be chosen, such as trout, salmon, and herring. High cholesterol meats, such as egg yolks, liver, and other organs should be avoided. In order to get the most vitamin E, choose sunflower, seeds, almonds, and hazelnuts.
The smallest food group is fats, oils, and sweets, which should be used sparingly.
Next time you go grocery shopping, make sure to keep the pyramid in mind while making your shopping list. This way you have a visual aid of everything your body needs, which will make you aware of what to purchase. After awhile of following the USDA’s guidelines, you’ll start to feel healthier and happier with the choices you’ve made for your health.
