The traditional food pyramid has been used for decades as a model for healthy eating. It’s been taught in schools, nutrition courses and advertised in healthcare providers’ offices for as long as we can remember! However, it’s safe to say those times are changing as we learn more about nutrition, balanced eating and adapting to individual needs and food preferences. In fact, the traditional food pyramid has been updated and revised many times within the past 10 years to reflect new and greater knowledge. We’re always learning more about the food we eat!

The Traditional Food Pyramid

When we talk about the traditional food pyramid, what do we mean? Old charts refer to a large triangle split into six different sections, although some charts vary. Let’s examine the nutritional breakdown that most traditional food pyramids have always shown:

Breads, Cereals, Rice and Pasta

This section makes up the bottom portion of the traditional food pyramid – the largest part! It consists of most carbohydrates including grains, rice, pastas, breads, cereals, crackers, etc. of varying kinds. The general serving recommendations range from 5-11 servings.

Vegetables and Fruits

The next section of the food pyramid, smaller than the first but larger than the others, is split evenly into both vegetables and fruits – excluding potatoes. General serving recommendations range from 3-5 servings of vegetables and 2-4 servings of fruit.

Meat, Beans, Eggs and Nuts | Milk, Yogurt and Cheeses

Moving up on the ladder, you’ll find another smaller section that is also divided into two groups: Meat (including poultry and fish), beans, eggs and nuts alongside milk, yogurt and cheeses. Hello protein! General serving recommendations for both groups include 2-3 servings.

Fats, Oils and Sweets

The final and top section of the traditional food pyramid is reserved for fats (naturally occurring and added), oils and sweets and advises consumers to use sparingly. Foods in this group may include cooking oils, candy, chips, cakes, ice cream and other stereotypical “junk food.”

A Modern Day Look to Healthy and Well-balanced Plates

As researchers, healthcare providers and consumers learn more about food and its impact on the body, the traditional food pyramid continues to change. When it comes to crafting a diet that is healthy, well-balanced and good for weight management, there are actually many variations.

Some people prioritize lean meats and proteins over cheeses and fruit. Some people prioritize healthy fats derived from animal products over those which come from beans and legumes. Others eliminate certain groups entirely! All of us think about “healthy” and “balanced” differently.

You may be wondering, “So how do I create a nutrition plan that’s good for health and my weight?” Unfortunately, there’s no right answer that applies to everyone. However, you can work with a Nutritionist, Registered Dietitian or other healthcare provider to determine nutrition that best fits your unique needs. However, these are some generally agreed upon guidelines:

• Make water your primary beverage (at least 70 oz. per day)
• Fill your plate halfway with fruits and veggies
• Always strive for whole foods vs. processed foods
• Limit carbohydrates from rice, wheat and grain-based products
• Limit your sugar intake; look to fruits for sweet-tasting foods
• Make room for healthy fats (i.e. avocados, olive oil, fresh seafood)
• Consume enough protein to stay full (i.e. poultry, legumes, nuts, lean ground beef)
• If eating grains, make them whole grains (i.e. breads, cereals, pasta)
• Eat grilled, baked or saute’d foods as opposed to fattier fried foods
• Don’t just rely on nutrition for weight management. Exercise is also key!

Conclusion

The evolution of the food pyramid is enough to show us that we’re always learning more about nutrition and the impact of the foods we eat. When building a nutrition plan that works best for your needs, consider seeking help from a healthcare provider. You may require more or less of a certain nutrient or food, or have special health concerns to take into consideration.

Also remember that what works for someone else may not necessarily work for you, or vice versa. However, what works for all of us is to examine the quality of the food we eat as opposed to the quantity. Pay close attention to the health benefits of your food, but also make sure you’re burning more calories than you eat through consistent physical activity.