The Pyramid Diet showing all the food groups of a daily diet have changed since the original Food Group Diet Plan was a guideline from the US Department of Agriculture when it was first established in 1894.

The Old Diet Plan or Food Group Diet Guides of Yesterday:

Here is an example of the way our parents were taught to eat from the basic food groups and the number of servings were posted in every doctors office. The health concerns the were people lacking vitamins and minerals eventually had scurvy and beriberi. Salt was used more to preserve food from spoiling and flour was stripped of nutrients by bleaching the flour.

Foods were categorized into Five Food Groups and they were: milk, meat, cereals, vegetables, fruits, fatty foods and sugars. The diet was heavy on meat, milk and fatty foods and less emphasis was put on fruits and vegetables. As food manufactures who tried to appeal to children by adding more sugar in breakfast cereals, this did more harm to kids who become hyperactive with sugar highs and the drastic lows that followed.

The New Food Pyramid

Today’s Healthy Diet contains foods are best used in these proportions as illustrated by the Mayo Clinic Food Pyramid Guide below:

New Food Guide Pyramid

The modern Food Guide Pyramid is designed to help you create a healthy-eating plan based on current guidelines from the Mayo Clinic.

The new food guidelines have changed from the old Food Groups starting from the bottom up you can have more of firstly exercise which keeps you healthy.
Exercise is important and necessary for at least 1 hour of walking, light exercises at least 3 times per week although some experts increase this to 5 times per week.

At the base of the Mayo Clinic Food Pyramid we have the Food Groups of:

Fruit- Servings start at 3 per day and increase to 6 or more. Fiber rich fruits are rich in soluble which dissolves and breaks down with water. It absorbs bile in the intestines and toxins out of our bodies. It helps lower cholesterol and regulates blood sugar for diabetics. It also absorbs most of your calories in the flush effect. The insoluble fiber does not break down in water but promotes regularity for the colon. It cleans the colon and stimulates peristalsis and removes the bad bacteria our of the body.

Vegetables -Servings of vegetables per day start at 4- and increase to as many as you desire. By choosing high fiber vegetables you are filling up and providing fiber volume to your intake which take longer to digest and make you feel fuller for a longer period of time.

The fruit and vegetable food groups are the basis of the Mayo Food Pyramid and are the most prevalent and there are no restrictions on these foods. You cannot eat enough of these food groups and increasing your intake will help maintain a healthy weight.

Carbohydrates-Servings range from 4 to 8 portions a day and can include grains, brown rice, whole wheat breads and whole wheat pasta. Oatmeal and barley are the best choices for carbohydrates which absorb cholesterol.

Protein/Dairy-Servings are 3-5 per day -and healthier proteins are of the non-animal kind. The right kind of plant based proteins are far healthier which include beans, soy, and nuts. The animal kind will be higher in protein fats and are meat, poultry, eggs and dairy which are not water soluble fats and are stored as fat in your body.

Fats- Servings- are 3-5 per day and can include: nuts, and raw plant fats such as coconut oil. Coconut oils are easily digested and are a good source if energy which promotes healing of the body and the best part is that they are not stored as fat and are burned much like carbohydrates. Coconut oil actually has another benefit in that it prevents aging by preventing degenerative illnesses. For a super healthier diet include coconut oil each day.

Sweets-Servings: This is a calorie guideline of only 75 calories per day of sugar and sugary sweets. Also reducing the amount of salt intake will help with high blood pressure problems. Now what can you eat that has only 75 calories of sugar a day? That would amount to 2 cookies per day made with sugar content and as our eating habits have changed over the years sugar has been a problem for diabetes and cancer.

To maintain your super healthy diet start by incorporating the Mayo Clinic Healthy Weight Pyramid into your diet and see the difference.

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photo credit: mattlemmon