If you remember learning about the food pyramid, you might be surprised to know that the new food pyramid isn’t a pyramid at all.  Everything you thought you knew about a balanced diet has been flipped from a pyramid to a plate-shaped circle and the recommended number of servings has been changed by the U.S. Department of Agriculture.  It might sound surprising at first, but once you take a closer look, you'll see that the changes just mirror what we already know about a healthy, balanced diet.

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What was wrong with the old pyramid?
When the food pyramid was introduced in 1992, it separated food into groups with the base of the pyramid consisting of grains. Fruits and vegetables were next, with dairy and meat sharing the third spot.  At the smallest level of the pyramid was fats, which included both sweets and heart healthy oils.  Nutritionists were always skeptical of the food pyramid because it didn’t differentiate between healthy foodsand unhealthy foods that fell into the same food groups (i.e. whole grains compared to white bread).

What’s changed?
Almost everything about the old pyramid has changed, beginning with the shape. The guide released by the U.S. Department of Agriculture is now a circle, meant to represent a healthy, balanced meal consisting of mostly vegetables, followed by a healthy protein.  A limited amount of whole grains and an even smaller amount of fruits balance out the remainder of the plate.  One look at the new plate and you’ll likely find that it’s easier to read and better represents how our education about a healthy, balanced meal has evolved over the last two decades.

How can you make it work for you?
Following a balanced, healthy diet shouldn’t be hard work.  With the new plate shape, you can replicate the recommendations easily on your plate.  The plate’s visual representation reminds you to be mindful of portion sizes, and to choose your portion size of any given food group based on its nutritional value. If you follow the plate’s recommendation to make the majority of each meal vegetables, the smaller portion sizes allotted for healthy grains and proteins will be enough to leave you feeling satisfied at the end of your meal.

Paying attention to what isn’t included on the plate is as important as paying attention to what is on the plate.  For example, you’ll easily notice that there’s no room on that plate for junk food, sugar, or grease.  While moderately treating yourself to a small snack now and again is part of a balanced lifestyle, the plate shaped guide is meant to represent your goal for all meals.

The plate shaped model can also be used when you’re enjoying a restaurant meal. Just because the food is on the plate you’re served, doesn’t mean you have to eat the portion sizes served. Substituting a greasy side dish for a serving of vegetables or a side salad and finishing your vegetables before you enjoy a lean protein sets the basis for a balanced meal even outside your home.

 

What do you think?  Do you miss the pyramid or is this easier, and smarter to follow?