The Evolution of the Food Pyramid

As our understanding of nutrition has evolved, so has the traditional food pyramid.

The first U.S. government food recommendations appeared between 1915 and the 1930s, providing only basic instruction to eat so called, “protective foods.” It was followed in the 1940’s by the creation of the food pyramid, which remained unchanged until the 1950’s.

The pyramid included seven basic food groups: green leafy and yellow vegetables; citrus and cabbage; potatoes as well as other vegetables and fruits; milk, cheese and ice-cream; meat, poultry, fish and legumes; bread, flour, cereal; and butter and margarine. There was no indication as to which foods were healthiest.

Beginning in 1956, the seven groups were reduced to four categories: dairy; meat; fruits and vegetables; and breads and cereal. It was almost two decades before the government modified these suggests by calling for moderation in sweets, fats, and alcohol in 1979. Five years later, the government began encouraging moderation and calorie control; and as nutrition became more scientifically based, variety and portion control were emphasized in 1992.

The food pyramid was simplified in 2005. Different fats and oils as well as exercise were promoted. In an attempt to further simplify the American diet, in 2011, the pyramid paradigm shifted to resemble portions on a plate. Despite these efforts, confusion remained as to what constitutes good nutrition.

Dr. Andrew Weil, founder of University of Arizona Center for Integrative Medicine, established a new pyramid illustrating an anti-inflammatory diet – a combination of Asian and Mediterranean eating patterns that emphasize a diet rich in spices and protective foods to decrease inflammation in the body. Reducing chronic inflammation decreases the risk of chronic diseases such as arthritis, certain cancers, type 2 diabetes, heart disease, Alzheimer’s, and auto-immune diseases. This way of eating is primarily plant-based and generally adheres to the following guidelines:

• Four to five daily servings of lightly cooked vegetables, especially dark green leafy varieties and cruciferous vegetables, like broccoli and cabbage.

• Three to four daily servings of colorful fruits.

• Three to four servings of whole grains with lower glycemic load. These generally include chewy grains, such as brown rice and quinoa.

• Pasta is limited to only two to three times per week, and should not be overcooked.

• Beans and other legumes are fine two to three times per day, this is especially important in vegetarian diets.

• Healthy fats such as avocado, olive and nut oils should not exceed 30 percent of daily caloric intake.

• Whole soy (not powdered) may be cancerfighting, and cooked Asian mushrooms (shitake for example) are also beneficial and very good for the immune system.

• Healthy proteins include lean grass-fed meat, range-free poultry, and wild-caught fish.

• Spices, such as turmeric, cinnamon, rosemary, and thyme each convey a unique health benefit.

• Red wine, limited to one or two glasses per day, may also provide heart health benefits.

• Two to four daily cups of white or green tea are a rich source of antioxidants.

• Sweets should be limited to very occasional dark chocolate (also rich in antioxidants).

• Unsweetened dried fruit are good substitutes for sugar.

Dr. Heather Auld is an integrative medicine physician at Lee Physicians Group Integrative Medicine.