Get a fresh perspective on healthy eating with this modern food pyramid guide, emphasizing whole grains, healthy fats, lean proteins, and plenty of fruits and vegetables, while reducing processed carbs and red meat.
The “Food Pyramid” is a popular concept recognized by the U.S. Department of Agriculture (USDA). First published in 1992, it is based on scientific principles and serves as a visual guide to the proportions of different food groups in the American diet, such as bread, pasta, potatoes, and dairy products.
This is according to Dr. Willett, a professor of medicine at Harvard University, in his new book, “Eat, Drink, and Be Healthy.”
The basis of the new food pyramid for Professor Willett includes the following:
At the base of the pyramid, which represents the foundation, is what to reduce and avoid:
Red meat, butter, potatoes, white bread, sweets, white rice, pasta, and other processed carbohydrates.
The wide base of the pyramid – the foods you should prioritize – includes: whole grains such as brown rice and whole wheat bread, vegetable oils such as olive oil and canola oil, while emphasizing vegetables and fruits within your diet.
At the top of the pyramid are proteins, emphasizing legumes and nuts, followed by fish, then poultry and eggs.
It is recommended to take multivitamin supplements once a day.
Liquids – it is recommended to drink them in moderation for people who tend to develop edema or fluid retention.
Professor Willett’s recommendations are based on the following facts:
Processed grains, such as white bread and similarly potatoes (which are very popular in the United States) that quickly turn into glucose and lead to the rapid release of insulin, which leads to a feeling of hunger or a sudden drop in blood sugar. This puts pressure on the pancreas to produce insulin, which plays an important role in “sugar management” in the body.
Whole grains should be given more emphasis, as they can reduce blood sugar, heart disease, and certain types of cancer.
Here are some health benefits, especially from the unsaturated fats found in most vegetable oils, nuts, and oily fish, which help lower levels of bad cholesterol (LDL) and prevent coronary artery disease, blood clots, and problems in arteries of the heart. It is important to avoid hydrogenated fats of the trans type, found in vegetable shortening and margarine, as they are produced on vegetable oils multiple times in the process of partial hydrogenation and increase the risk of heart disease.
Excess weight leads to increased estrogen, but not to taking fat, and people who follow low-fat and high-carbohydrate diets tend to increase in weight. One of the recommendations is to ensure an adequate intake of calcium. For women, one or two servings of calcium-rich foods are sufficient, which should not be from dairy products. It is not advisable to take calcium in excess, as it prevents osteoporosis in older women. In contrast, exercise, some vitamins D and K, and hormone replacement therapy – all can prevent osteoporosis. There are also indications that high levels of calcium are associated with the development of prostate and colon cancer.
There is no connection between proteins and the rate of spread of heart disease, cancer, or diabetes. Proteins are essential and do not cause a sharp rise in blood sugar levels. However, excessive consumption of red meat can cause high levels of saturated fat. Consuming a variety of fruits and vegetables can reduce the risk of heart and vascular disease, and may reduce certain types of cancer, contribute to lowering blood pressure, and prevent eye diseases and vision problems. It is recommended to take multivitamin supplements as a complement (not a substitute), and not as an alternative.
