Building Nutrition Pyramids

One thing you may not know is that the USDA food pyramid isn’t the only nutritional guide around. There are several variations on the pyramid design, including the Mediterranean, Asian, and Latin American Diet Pyramids, as well as one for vegetarians and one created by the Mayo Clinic. Though they may not look identical, they all have some essential understandings in common.

• Fruits, vegetables, and whole grains are always a good thing. Eat plenty of these categories.
• Look for nutritional sources that are low in saturated fats, trans fats, and cholesterol. Limit your intake of fats and cholesterols.
• Monitor sweets and salty foods. It’s a good idea to track your sodium and sugar intake.
• Alcohol should be used sparingly or not at all.

And of course, portion control or calorie counting and regular exercise are key parts of losing weight or maintaining current weight. Different cultures value certain food groups more highly than others, and there are different schools of thought on optimal serving quantities for each group. For example, the Asian and Mediterranean Diet Pyramids place meat at the very top of the pyramid, as a food group that should be consumed monthly. Other pyramids, like the Mayo Clinic Diet Pyramid, group meat as a member of the protein/dairy category (for which they recommend 3-7 servings per day). Grains are another area of contention-while they are the base of the Mediterranean and Asian pyramids, the Mayo Clinic builds from a base of unlimited fruits and vegetables, placing grains in the carbohydrates section (4-8 daily servings).

All of these diets have proved successful for different people, but the key tips described above are musts for any healthy, lifelong diet. One great resource to learn more about the different diet pyramids is the Mayo Clinic’s guide to food pyramids: http://www.mayoclinic.com/health/healthy-diet/NU00190