Lesson 1food Pyramid

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LESSON PLAN 1

The Food Pyramid - Guide to a Healthy Diet

ESOL Competencie!Communicate Effectively on Health and Nutrition Topics;

Recognize the importance of healthy eating and maintaining a balanced diet.

Cultural Focu!

It is important to learn hich foods are good for thebody and hich are not.

Claroom Procedure!

!. "rint a copy of the food pyramid on a color transparency or dra the food

pyramid on the board. Teacher e#plains that for good health$ people shouldeat a ell%balanced diet from all the food groups every day. &ho students

that the higher a food group is on the pyramid$ the less one should eat of it.

'istributeFood Pyramid HandoutReading (ctivity.

). "re%reading. *efore the students read the passage$ the teacher chec+s the

students, bac+ground +noledge -hat is a food pyramid/0 -hat do youthin+ this story ill be about/0 The teacher chec+s students, +noledge of

vocabulary and revies those ords the students don,t +no

1. Teacher chec+s reading comprehension by as+ing these additional 2uestions

aloud.

Can you get all your nutrients from one food group/ hat does -use

sparingly0 mean/

hich foods should you eat the least of/ Those at the base or thetop

of the pyramid/ 3oo+ at the +ey. (re there more fats and sugars in the

food groups at the topor the base of the pyramid/4. Teacher e#plains that scanning is finding details 2uic+ly by loo+ing for

labels$ bold or italicized ords or numbers. &tudents read short reading

passage belo food pyramid silently and then aloud. &tudents or+ alone orin pairs to anser scanning 2uestions on handout.

5. Help students improve theirscanning and readingcomprehension s+ills by

putting these additional 2uestions on the board6

hich food group recommends ) to 4 servings each day/

Ho many servings of vegetables should a person eat each day/

hich food group should you eat the least of/

hich to food groups recommend ) to 1 servings each day/

&hould you center your diet around foods at the base or top of the

pyramid/Fillin" #y Pyramid $ E%tenion Acti&ity

"rint the blan+ pyramid from lin+ on ebsite. In pairs$ students ma+e a list of

hat they ate yesterday. Remind them not to forget to include mil+$ 7uice or other

nutritious drin+s. Together they decide hich category these foods fall into andrite the food on their blan+ food pyramid. They decide if they are eating too

much or too little of any one food group. &tudents report their findings to the

class.

Grammatical Focu!

h% 2uestions using hat

and hich

8sing &hould to as+2uestions and give advice

'oca(ulary!

food pyramid

healthy

unhealthy&pare9sparingly

*ase9top

Non%fat

lean

:inimumma#imum

fruit

meat

dairy products

vegetablesbread

grainsfood pyramid

Pronunciation!

*asic vocabulary

3ong voel %o% soda$

potato

&imilar consonants % d$ p"lural % add %s

Community )eource!

*ring in food pyramid and

revie.

Te%t *oo+!

"' handout on nutrition

#aterial,Additional )eource!

ood pyramid Handout Reading (ctivity

E&aluation!

&tudents identify foods that maintain a balanced diet.

!


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illing :y "yramid activity

Nespaper food ads to sho types of foods.

&tudents anser scanning and comprehension

e#ercises.

&tudents put foods into correct categories inFilling MyPyramid

&canning for 'etails

&canning for details is an important strategy that good readers use in their native

languages. &canning is a strategy for finding details hich does not re2uire that students

understand every ord. To scan for details students should be taught to loo+ for numbers$symbols$ titles and headings and ords that are bold or italicized. Help the students

practice scanning by having them to find the ansers to the 2uestions on the ood

"yramid handout.

Claroom Procedure!!. "rint a copy of the food pyramid on a color transparency or dra the food

pyramid on the board. Teacher e#plains that for good health$ people should eat a

ell%balanced diet from all the food groups every day. &ho students that thehigher a food group is on the pyramid$ the less one should eat of it. 'istribute

Food Pyramid HandoutReading (ctivity.

). "re%reading. *efore the students read the passage$ the teacher chec+s the studentsuide "yramid above.

Each of these food groups provides some$ but not all$ of the nutrients you need daily. ?oushould center your diet around the foods at the baseof the pyramid$ and you should eat

less of the foods at the top of the pyramid.

If you,re atching your eight$ eat the minimumnumber of recommendedservings. If you need to gain eight$ eat the maximumnumber of servings. or any diet$

try to choose nonfat and lean groups as often as possible and choose foods ithout a lot

of added sugar. or e#ample$ choose nonfat or !@ mil+ instead of hole mil+; chooselean meat instead of fatty meat. Choose breads and cereal that are not processed ith a lot

of fat and that have very little sugar$ corn syrup or other seeteners added. *y using the

ood >uide "yramid as a model$ you can maintain your eight and your health.

Instructions:inding details 2uic+ly hen you read is called scanning.To scan fordetails loo+ for titles$ numbers and ords in italics or (oldletters. Scanthe reading

to find the ansers to these 2uestions.

!. Ho many ma7or food groups are there/ hat are they/

). &hould you eat theminimumor maximumamount if you,re trying to gain eight/

1. rom hich to food groups should you plan to eat ) to 1 servings each/

4. hich food group should you eat A to !! servings of daily/

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5. hich food group should you eat 1 to 5 servings of/

4


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5


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A


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B


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The Food Guide Pyramid

A Guide to Daily Food Choice

Select a ection o the pyramid or detail

The Food Guide Pyramid i an outline o .hat to eat each day (aed on the Dietary

Guideline / 0t not a ri"id precription (ut a "eneral "uide that let you chooe a

healthul diet that ri"ht or you/

The Pyramid call or eatin" a &ariety o ood to "et the nutrient you need and at

the ame time the ri"ht amount o calorie to maintain healthy .ei"ht/

2e the Pyramid to help you eat (etter e&ery day///the Dietary Guideline .ay/ Start.ith plenty o (read3 cereal3 rice3 pata3 &e"eta(le3 and ruit/ Add 4-5 er&in"

rom the mil+ "roup and 4-5 er&in" rom the meat "roup/ )emem(er to "o eay on

at3 oil3 and .eet3 the ood in the mall tip o the Pyramid/

6hat Count a One Ser&in"7

The amount o ood that count a one er&in" i lited (elo./ 0 you eat a lar"er

portion3 count it a more than 1 er&in"/ For e%ample3 a dinner portion o pa"hetti

.ould count a 4 or 5 er&in" o pata/

*e ure to eat at leat the lo.et num(er o er&in" rom the i&e ma8or ood "roup

lited (elo./ 9ou need them or the &itamin3 mineral3 car(ohydrate3 and protein

they pro&ide/ :ut try to pic+ the lo.et at choice rom the ood "roup/ No peciic

er&in" i;e i "i&en or the at3 oil3 and .eet "roup (ecaue the mea"e i 2SE

SPA)0NGL9/
http://www.health.gov/dietaryguidelines/dga2000/document/frontcover.htmhttp://www.health.gov/dietaryguidelines/dga2000/document/frontcover.htmhttp://www.nal.usda.gov/fnic/Fpyr/pmap.maphttp://www.health.gov/dietaryguidelines/dga2000/document/frontcover.htmhttp://www.health.gov/dietaryguidelines/dga2000/document/frontcover.htm


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#il+3 9o"urt3 and Cheee

! cup of mil+ or yogurt ! !9) ounces of natural cheese ) ounces of process cheese

#eat3 Poultry3 Fih3 Dry *ean3 E""3 and Nut

)%1 ounces of coo+ed leanmeat$ poultry$ or fish

!9) cup of coo+ed dry beans$ ! egg$ or ) tablespoons ofpeanut butter count as ! ounce of lean meat

'e"eta(le

! cup of ra leafy

vegetables

!9) cup of other vegetables$ coo+ed or

chopped ra

194 cup of vegetable

7uice

Fruit

! medium apple$ banana$

orange

!9) cup of chopped$ coo+ed$ or canned

fruit

194 cup of fruit

7uice

*read3 Cereal3 )ice3 and Pata

! slice of bread ! ounce of ready%to%eat cereal !9) cup of coo+ed cereal$ rice$ or pasta

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Quiz on Serving Sizes

Choose the est ans!er"

1. Which of the following counts as 1 serving from the bread group?

a. 1 slice of bread apb. 1 cup of cooked pastac. 3 ounces of dry cereal

2. Which of the following does NO count as 1 serving from the meat group?

a. 1 1!2 cups of cooked kidney beans ab. 2 tablespoons of peanut butterc. " ounces of roast beef c

3. #or lunch$ %ob had a peanut butter sandwich$ a cup of skim milk$ and amedium apple. &is lunch included...

a. 1 serving from the bread group$ 1 serving from the vegetable group$ 1serving from the milk group$ and 2 servings from the fruit group.b. 2 servings from the bread group$ 2 servings from the meat group$ 1serving from the milk group$ and 1 serving from the fruit group. b

'. (ue is 3) years old. (he works in an office$ and does not usually e*ercise.oday she ate + servings from the bread group$ 2 servings from the vegetablegroup$ 2 servings from the fruit group$ 2 servings from the milk group$ and 2

servings from the meat group. (ue did not eat enough servings of what group?

a. the meat groupb. the fruit groupc. the vegetable group c

,. Which of the following counts as 2 servings from the vegetable group?

a. 1 cup of tossed saladb. 1!2 cup of mashed potatoc. 1 cup of mashed potato c

!
http://www.umass.edu/nibble/quizzes/servans-1.htmhttp://www.umass.edu/nibble/quizzes/servans-1.htmhttp://www.umass.edu/nibble/quizzes/servans-1.htmhttp://www.umass.edu/nibble/quizzes/servans-1.htmhttp://www.umass.edu/nibble/quizzes/servans-2.htmhttp://www.umass.edu/nibble/quizzes/servans-2.htmhttp://www.umass.edu/nibble/quizzes/servans-2.htmhttp://www.umass.edu/nibble/quizzes/servans-3.htmhttp://www.umass.edu/nibble/quizzes/servans-3.htmhttp://www.umass.edu/nibble/quizzes/servans-3.htmhttp://www.umass.edu/nibble/quizzes/servans-3.htmhttp://www.umass.edu/nibble/quizzes/servans-4.htmhttp://www.umass.edu/nibble/quizzes/servans-4.htmhttp://www.umass.edu/nibble/quizzes/servans-4.htmhttp://www.umass.edu/nibble/quizzes/servans-5.htmhttp://www.umass.edu/nibble/quizzes/servans-5.htmhttp://www.umass.edu/nibble/quizzes/servans-5.htmhttp://www.umass.edu/nibble/quizzes/servans-1.htmhttp://www.umass.edu/nibble/quizzes/servans-1.htmhttp://www.umass.edu/nibble/quizzes/servans-1.htmhttp://www.umass.edu/nibble/quizzes/servans-2.htmhttp://www.umass.edu/nibble/quizzes/servans-2.htmhttp://www.umass.edu/nibble/quizzes/servans-2.htmhttp://www.umass.edu/nibble/quizzes/servans-3.htmhttp://www.umass.edu/nibble/quizzes/servans-3.htmhttp://www.umass.edu/nibble/quizzes/servans-3.htmhttp://www.umass.edu/nibble/quizzes/servans-3.htmhttp://www.umass.edu/nibble/quizzes/servans-4.htmhttp://www.umass.edu/nibble/quizzes/servans-4.htmhttp://www.umass.edu/nibble/quizzes/servans-4.htmhttp://www.umass.edu/nibble/quizzes/servans-5.htmhttp://www.umass.edu/nibble/quizzes/servans-5.htmhttp://www.umass.edu/nibble/quizzes/servans-5.htm


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The Nutrition SourceFood Pyramids: What Should You Really

Eat?Table of Contents

Introduction

Pyramid Building

Dietary Guidelines 2005: Two

Steps Forward, ne Step Bac!

T"e #SD$ Pyramid, Bric! %y Bric!

Building a Better Pyramid

Forget a%out &um%ers and Focus

on 'uality

t"er $lternati(es

Failing t"e Test

)e*erences

0ntroduction

+ore t"an a decade and a "al* ago, t"e #S Department o* $griculture

-#SD$. created a power*ul and enduring icon: t"e Food Guide

Pyramid T"is simple illustration con(eyed in a *las" w"at t"e #SD$

said were t"e elements o* a "ealt"y diet T"e Pyramid was taug"t in

sc"ools, appeared in countless media articles and %roc"ures, and was

plastered on cereal %o/es and *ood la%els

Carbohydrates: Good Carbs Guide the Way

Protein: Moin! Closer to Center Sta!e

Fats and Cholesterol: "ut #ith the $ad% &n #ith the Good

'e!etables and Fruits: Get Plenty Eery (ay

Calcium and Mil): What*s $est +or Your $ones?

!!
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#intro%23introhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#pyramid-building%23pyramid-buildinghttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#dga2005%23dga2005http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#dga2005%23dga2005http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#usda-pyramid%23usda-pyramidhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#better-pryamid%23better-pryamidhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#quality%23qualityhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#quality%23qualityhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#alternatives%23alternativeshttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#failing%23failinghttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#references%23referenceshttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#intro%23introhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#pyramid-building%23pyramid-buildinghttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#dga2005%23dga2005http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#dga2005%23dga2005http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#usda-pyramid%23usda-pyramidhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#better-pryamid%23better-pryamidhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#quality%23qualityhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#quality%23qualityhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#alternatives%23alternativeshttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#failing%23failinghttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#references%23referenceshttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-full-story/index.html


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,lcohol: $alancin! Ris) and $ene+it

- .uic) Ti/s +or Gettin! the Ri!ht 'itamins

Tragically, t"e in*ormation em%odied in t"is pyramid didnt point t"e

way to "ealt"y eating 1"y not Its %lueprint was %ased on s"a!y

scienti*ic e(idence, and it %arely c"anged o(er t"e years to re*lect

ma3or ad(ances in our understanding o* t"e connection %etween diet

and "ealt"

1it" muc" *an*are, in 2005, t"e #SD$ retired t"e old Food Guide

Pyramid and replaced it wit" +yPyramid, a new sym%ol and

4interacti(e *ood guidance system4 T"e new sym%ol is %asically t"e

old Pyramid turned on its side

T"e good news is t"at t"is dismantles and %uries t"e *lawed Pyramid

T"e %ad news is t"at t"e new sym%ol doesnt con(ey enoug"

in*ormation to "elp you ma!e in*ormed c"oices a%out your diet and

longterm "ealt" $nd it continues to recommend *oods t"at arent

essential to good "ealt", and may e(en %e detrimental in t"e

6uantities included in +yPyramid

$s an alternati(e to t"e #SD$s *lawed pyramid, *aculty mem%ers at

t"e 7ar(ard Sc"ool o* Pu%lic 7ealt" %uilt t"e 7ealt"y 8ating Pyramid

It resem%les t"e #SD$s in s"ape only T"e 7ealt"y 8ating Pyramid

ta!es into consideration, and puts into perspecti(e, t"e wealt" o*

researc" conducted during t"e last 95 years t"at "as res"aped t"e

de*inition o* "ealt"y eating

Pyramid *uildin"

In t"e c"ildrens %oo! Who Built the Pyramid?,-9.di**erent people ta!e credit *or %uilding t"e oncegrand

pyramid o* Senwosret ing Senwosret, o* course,

claims t"e "onor But so does "is arc"itect, t"e 6uarry

master, t"e stonecutters, sla(es, and t"e %oys w"o carried water to

t"e wor!ers

!)
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/alcohol-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#references%23referenceshttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/alcohol-full-story/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/index.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#references%23references


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T"e #SD$s +yPyramid also "ad many %uilders Some are o%(ious;

#SD$ scientists, nutrition e/perts, sta** mem%ers, and consultants

t"ers arent Intense lo%%ying e**orts *rom a (ariety o* *ood industries

also "elped s"ape t"e pyramid

In t"eory, t"e #SD$ pyramid s"ould re*lect t"e nutrition ad(ice

assem%led in t"e Dietary Guidelines *or $mericans $ccording to t"e

#SD$, t"e guidelines 4pro(ide aut"oritati(e ad(ice *or people two

years and older a%out "ow good dietary "a%its can promote "ealt" and

reduce ris! *or ma3or c"ronic diseases4

T"is document, w"ic" %y law must %e re(ised e(ery *i(e years, aims to

o**er sound nutrition ad(ice t"at corresponds to t"e latest scienti*icresearc"< indeed, on $pril 90, 200=, t"e #SD$ and t"e #S

Department o* 7ealt" and 7uman Ser(ices announced plansto *orm

t"e ad(isory committee *or t"e 2090 (ersion o* t"e guidelines T"e

panel assem%led to create t"e guidelines usually generates 900 or so

pages o* dense nutritionspea! T"is document is translated into a

reader *riendly %roc"ureaimed at "elping t"e a(erage person c"oose a

%alanced and "ealt"y diet * *ar greater importance, t"e Dietary

Guidelines *or $mericans set t"e standards *or all *ederal nutrition

programs, including t"e sc"ool lunc" program, and "elps determine

w"at *ood products $mericans %uy In ot"er words, t"e guidelines

in*luence "ow %illions o* dollars are spent eac" year So e(en minor

c"anges can "urt or "elp a *ood industry

$ccording to *ederal regulations, t"e panel t"at writes t"e dietary

guidelines must include nutrition e/perts w"o are leaders in pediatrics,

o%esity, cardio(ascular disease, and pu%lic "ealt" Selecting t"e

panelists is no easy tas!, and is su%3ect to intense lo%%ying *rom

organi>ations suc" as t"e &ational Dairy ?ouncil, #nited Fres" Fruit

and @egeta%le $ssociation, So*t Drin! $ssociation, $merican +eat

!1
http://www.health.gov/dietaryguidelines/http://edocket.access.gpo.gov/2008/pdf/E8-7614.pdfhttp://www.health.gov/dietaryguidelines/dga2005/document/pdf/brochure.pdfhttp://www.health.gov/dietaryguidelines/http://edocket.access.gpo.gov/2008/pdf/E8-7614.pdfhttp://www.health.gov/dietaryguidelines/dga2005/document/pdf/brochure.pdf


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Institute, &ational ?attlemens Bee* $ssociation, and 1"eat Foods

?ouncil -2.

Dietary Guideline 4


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In terms o* protein, t"e guidelines continue to lump toget"er red

meat, poultry, *is", and %eans -including soy products. T"ey as! us

to 3udge t"ese protein sources %y t"eir total *at content, and 4ma!e

c"oices t"at are lean, low*at, or *at*ree4 T"is ignores t"e e(idence

t"at t"ese *oods "a(e di**erent types o* *ats It also o(erloo!s

mounting e(idence t"at replacing red meat wit" a com%ination o*

*is", poultry, %eans, and nuts o**ers numerous "ealt" %ene*its

T"e recommendation to drin! t"ree glasses o* low*at mil! or eat

t"ree ser(ings o* ot"er dairy products per day to pre(ent

osteoporosis is anot"er step in t"e wrong direction * all t"e

recommendations, t"is one represents t"e most radical c"ange *rom

current dietary patterns T"ree glasses o* low*at mil! a day

amounts to more t"an 00 e/tra calories a day T"is is a real issue

*or t"e millions o* $mericans w"o are trying to control t"eir weig"t

1"ats more, millions o* $mericans are lactose intolerant, and e(en

small amounts o* mil! or dairy products gi(e t"em stomac"ac"es,

gas, or ot"er pro%lems T"is recommendation ignores t"e lac! o*

e(idence *or a lin! %etween consumption o* dairy products and

pre(ention o* osteoporosis It also ignores t"e possi%le increases in

ris! o* o(arian cancer and prostate cancer associated wit" dairy

products

The 2SDA Pyramid3 *ric+ (y *ric+

Distilling nutrition ad(ice into a pyramid was a stro!e o* genius T"e

s"ape immediately suggests t"at some *oods are good and s"ould %e

eaten o*ten, and t"at ot"ers arent so good and s"ould %e eaten only

occasionally T"e layers represent ma3or *ood groups t"at contri%ute to

t"e total diet +yPyramid tries to do t"is in an a%stract way, and *ails

Si/ swat"s o* color sweep *rom t"e ape/ o*

+yPyramid to t"e %ase: orange *or grains,

green *or (egeta%les, red *or *ruits, a teeny

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%and o* yellow *or oils, %lue *or mil!, and purple *or meat and %eans

8ac" stripe starts out as t"e same si>e, %ut t"ey dont end t"at way at

t"e %ase T"e widt"s suggest "ow muc" *ood a person s"ould c"oose

*rom eac" group $ %and o* stairs running up t"e side o* t"e Pyramid,

wit" a little stic! *igure c"ugging up it, ser(es as a reminder o* t"e

importance o* p"ysical acti(ity

+yPyramid contains no te/t $ccording to t"e #SD$, it was 4designed

to %e simple,4 and details are at +yPyramidgo( #nless you(e ta!en

t"e time to %ecome *amiliar wit" t"e Pyramid, t"oug", you "a(e no

idea w"at it means )elying on t"e 1e% site to pro(ide !ey in*ormation

;li!e w"at t"e color stripes stand *or and w"at t"e %est c"oices are in

eac" *ood group;guarantees t"at t"e millions o* $mericans wit"out

access to a computer or t"e Internet will "a(e trou%le getting t"ese

essential *acts

T"e #SD$ also c"ose not to put recommended num%ers o* ser(ings on

t"e new Pyramid %ecause t"ese di**er *rom indi(idual to indi(idual

according to weig"t, gender, acti(ity le(el and age Instead, it o**ers

personali>ed Pyramids at +yPyramidgo(

*uildin" a *etter Pyramid

I* t"e only goal o* +yPyramid is to gi(e us t"e %est possi%le ad(ice *or

"ealt"y eating, t"en it s"ould %e grounded in t"e e(idence and %e

independent o* %usiness

Instead o* waiting *or t"is to "appen, nutrition e/perts *rom t"e

7ar(ard Sc"ool o* Pu%lic 7ealt" created t"e 7ealt"y 8ating Pyramid,

and updated it in 200= T"e 7ealt"y 8ating Pyramid is %ased on t"e%est a(aila%le scienti*ic e(idence a%out t"e lin!s %etween diet and

"ealt" T"is new pyramid *i/es *undamental *laws in t"e #SD$ pyramid

and o**ers sound in*ormation to "elp people ma!e %etter c"oices a%out

w"at to eat -@iew a larger PDFimage o* t"e new pyramid, in a

separate window.

!A
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T"e 7ealt"y 8ating Pyramid sits on a *oundation o* daily e/ercise and

weig"t control 1"y T"ese two related elements strongly in*luence

your c"ances o* staying "ealt"y T"ey also a**ect w"at you eat and

"ow your *ood a**ects you

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Gettin! to Your 0ealthy Wei!ht:Science %ased ad(ice on weig"t

control

- .uic) Ti/s +or Gettin! More Physical ,ctiity:7ow to *it

e/ercise into your li*e

8/ercise and weig"t control are also lin!ed t"roug" t"e simple rule o*

energy %alance: 1eig"t c"ange C calories in calories out I* you %urn

as many calories as you ta!e in eac" day, t"eres not"ing le*t o(er *or

storage in *at cells, and weig"t remains t"e same 8at more t"an you

%urn, t"oug", and you end up adding *at and pounds )egular e/ercise

can "elp you control your weig"t, and it is !ey part o* any weig"tloss

e**ort

T"e ot"er %ric!s o* t"e 7ealt"y 8ating Pyramid include t"e *ollowing:

Whole Grains

T"e %ody needs car%o"ydrates mainly *or energy T"e %est sources o*

car%o"ydrates are w"ole grains suc" as oatmeal, w"ole w"eat %read,

and %rown rice T"ey deli(er t"e outer -%ran. and inner -germ. layers

along wit" energyric" starc" T"e %ody cant digest w"ole grains as

6uic!ly as it can "ig"ly processed car%o"ydrates suc" as w"ite *lour

T"is !eeps %lood sugar and insulin le(els *rom rising, t"en *alling, too

6uic!ly Better control o* %lood sugar and insulin can !eep "unger at

%ay and may pre(ent t"e de(elopment o* type 2 dia%etes Plus, a

growing %ody o* researc" suggests t"at eating a diet ric" in w"ole

grains may also protect against "eart disease

Healthy Fats and Oils

Surprised t"at t"e 7ealt"y 8ating Pyramid puts some *ats near t"e

%ase, indicating t"ey are o!ay to eat $lt"oug" t"is recommendation

seems to go against con(entional wisdom, its e/actly in line wit" t"e

e(idence and wit" common eating "a%its T"e a(erage $merican gets

onet"ird or more o* "is or "er daily calories *rom *ats, so placing t"em

near t"e *oundation o* t"e pyramid ma!es sense &ote, t"oug", t"at it

!
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speci*ically mentions "ealt"y *ats and oils, not all types o* *at Good

sources o* "ealt"y unsaturated *ats include oli(e, canola, soy, corn,

sun*lower, peanut, and ot"er (egeta%le oils, trans *at*ree margarines,

nuts, seeds, a(ocadoes, and *atty *is" suc" as salmon T"ese "ealt"y

*ats not only impro(e c"olesterol le(els -w"en eaten in place o* "ig"ly

processed car%o"ydrates. %ut can also protect t"e "eart *rom sudden

and potentially deadly r"yt"m pro%lems

Vegetables and Fruits

$ diet ric" in (egeta%les and *ruits "as %ounti*ul %ene*its $mong

t"em: It can decrease t"e c"ances o* "a(ing a "eart attac! or stro!eos, lentils,

and ot"er %eans t"at are usually sold dried +any !inds o* nuts contain

"ealt"y *ats, and pac!ages o* some (arieties -almonds, walnuts,

pecans, peanuts, "a>elnuts, and pistac"ios. can now e(en carry a la%el

saying t"eyre good *or your "eart

Fish, Poultry, and ggs

T"ese *oods are also important sources o* protein $ wealt" o*

researc" suggests t"at eating *is" can reduce t"e ris! o* "eart disease,

since *is" is ric" in "eart"ealt"y omega *ats ?"ic!en and tur!ey are

also good sources o* protein and can %e low in saturated *at 8ggs,

w"ic" "a(e long %een demoni>ed %ecause t"ey contain *airly "ig"

le(els o* c"olesterol, arent as %ad as t"ey(e %een crac!ed up to %e

In *act, an egg is a muc" %etter %rea!*ast t"an a doug"nut coo!ed in

!D
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an oil ric" in trans *ats or a %agel made *rom re*ined *lour People wit"

dia%etes or "eart disease, "owe(er, s"ould limit t"eir egg yol!

consumption to no more t"an a wee! But egg w"ites are (ery "ig"

in protein and are a *ine su%stitute *or w"ole eggs in omelets and

%a!ing

!airy "# to $ Ser%ings Per !ay& or Vita'in !()alciu' Su**le'ents

Building %one and !eeping it strong ta!es calcium, (itamin D, e/ercise,

and a w"ole lot more Dairy products "a(e traditionally %een

$mericans main source o* calcium and, t"roug" *orti*ication, (itamin

D But most people need at least 9,000 I# o* (itamin D per day, *ar

more t"an t"e 900 I# supplied %y a glass o* *orti*ied mil! -See t"e

multi(itamins section, %elow, *or more in*ormation on (itamin D

needs. $nd t"ere are ot"er "ealt"ier ways to get calcium t"an *rom

mil! and c"eese, w"ic" can contain a lot o* saturated *at T"ree

glasses o* w"ole mil!, *or e/ample, contains as muc" saturated *at as

9 strips o* coo!ed %acon I* you en3oy dairy *oods, try to stic! mainly

wit" no*at or low*at products I* you dont li!e dairy products, ta!ing

a (itamin D and calcium supplement o**ers an easy and ine/pensi(e

way to meet your daily (itamin D and calcium needs

+se S*aringly -ed eat and Butter

T"ese sit at t"e top o* t"e 7ealt"y 8ating Pyramid %ecause t"ey

contain lots o* saturated *at 8ating a lot o* red meat may also increase

your ris! o* colon cancer I* you eat red meat e(ery day, switc"ing to

*is" , c"ic!en, or %eans se(eral times a wee! can impro(e c"olesterol

le(els So can switc"ing *rom %utter to oli(e oil $nd eating *is" "as

ot"er %ene*its *or t"e "eart

+se S*aringly -efined Grains/White Bread, -ice, and Pasta0 Potatoes0

Sugary !rin1s and S2eets0 Salt

1"y are t"ese all$merican staples at t"e top, rat"er t"an t"e %ottom,

o* t"e 7ealt"y 8ating Pyramid 1"ite %read, w"ite rice, w"ite pasta,

)
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ot"er re*ined grains, potatoes, sugary drin!s, and sweets can cause

*ast and *urious increases in %lood sugar t"at can lead to weig"t gain,

dia%etes, "eart disease, and ot"er c"ronic disorders 1"ole grain

car%o"ydrates cause slower, steadier increases in %lood sugar t"at

dont o(erw"elm t"e %odys a%ility to "andle car%o"ydrate T"e salt

s"a!er is a new addition to t"e 4#se Sparingly4 tip o* t"e 7ealt"y

8ating Pyramid, one t"ats %ased on e/tensi(e researc" lin!ing "ig"

sodium diets to increased ris! o* "eart attac! and stro!e

ulti%ita'in 2ith 3tra Vita'in ! "For ost Peo*le&

$ daily multi(itamin, multimineral supplement o**ers a !ind o*

nutritional %ac!up, especially w"en it includes some e/tra (itamin D

1"ile a multi(itamin cant in any way replace "ealt"y eating, or ma!e

up *or un"ealt"y eating, it can *ill in t"e nutrient "oles t"at may

sometimes a**ect e(en t"e most care*ul eaters ou dont need an

e/pensi(e name%rand or designer (itamin $ standard, store%rand,

)D$le(el one is *ine *or most nutrients;e/cept (itamin D In addition

to its %one"ealt" %ene*its, t"eres growing e(idence t"at getting some

e/tra (itamin D can "elp lower t"e ris! o* colon and %reast cancer $im

*or getting at least 9,000 I# o* (itamin D per day< multiple (itaminsare now a(aila%le wit" t"is amount -+any people, especially t"ose

w"o spend t"e winter in t"e nort"ern #S or "a(e dar!er s!in, will

need e/tra (itamin D, o*ten a total o* ,000 to ,000 I# per day, to

%ring t"eir %lood le(els up to an ade6uate range I* you are unsure,

as! your p"ysician to c"ec! your %lood le(el. Hoo! *or a multi(itamin

t"at meets t"e re6uirements o* t"e #SP -#S P"armacopeia., an

organi>ation t"at sets standards *or drugs and supplements

O*tional 4lcohol in oderation "Not for %eryone&

Scores o* studies suggest t"at "a(ing an alco"olic drin! a day lowers

t"e ris! o* "eart disease +oderation is clearly important, since alco"ol

"as ris!s as well as %ene*its For men, a good %alance point is one to

two drin!s a day< in general, "owe(er, t"e ris!s o* drin!ing, e(en in

)!
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moderation, e/ceed %ene*its until middle age For women, its at most

one drin! a day< women s"ould a(oid alco"ol during pregnancy

For"et a(out Num(er and Focu on >uality

oull notice t"at t"e 7ealt"y 8ating Pyramiddoes not gi(e speci*ic ad(ice a%out t"e

num%ers o* cups or ounces to "a(e eac" day

o* speci*ic *oods T"ats %ecause its not

meant to %e a rigid road map, and t"e

amounts can (ary depending on your %ody si>e and p"ysical acti(ity

Its a simple, general, *le/i%le guide to "ow you s"ould eat w"en you

eat

T"eres 3ust one %asic guideline to remem%er: $ "ealt"y diet includes

more *oods *rom t"e %ase o* t"e pyramid t"an *rom t"e "ig"er le(els

o* t"e pyramid 1it"in t"is guideline, "owe(er, t"eres plenty o*

*le/i%ility *or di**erent styles o* eating and di**erent *ood c"oices $

(egetarian can *ollow t"e 7ealt"y 8ating Pyramid %y emp"asi>ing nuts,

%eans, and ot"er plant sources o* protein, and c"oosing nondairy

sources o* calcium and (itamin D< someone w"o eats animal products

can c"oose *is" or c"ic!en *or protein, wit" occasional red meat

?"oosing a (ariety o* *res", w"ole *oods *rom all t"e *ood groups

%elow t"e 4#se Sparingly4 category in t"e 7ealt"y 8ating Pyramid will

ensure t"at you get t"e nutrients you need It will also dramatically

lower your salt inta!e, since most o* t"e salt in t"e #S diet lur!s in

processed *ood;canned soups, *ro>en dinners, deli meats, snac!

c"ips, and t"e li!e

Per"aps t"e only *oods t"at are truly o**limits are *oods t"at contain

trans *at *rom partially "ydrogenated oils Huc!ily, in t"e #S and

?anada, trans *ats must %e listed on nutrition la%els +ore and more

*ood manu*acturers, restaurants, and e(en entire communities are

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going trans *at*ree, ma!ing it easier to a(oid t"is "ealt"damaging

type o* *at

Other Alternati&e

T"e 7ealt"y 8ating Pyramid summari>es t"e %est dietary in*ormationa(aila%le today It isnt set in stone, t"oug", %ecause nutrition

researc"ers will undou%tedly turn up new in*ormation in t"e years

a"ead T"e 7ealt"y 8ating Pyramid will c"ange to re*lect important

new e(idence

T"is isnt t"e only alternati(e to t"e #SD$s +yPyramid T"e $sian,

Hatin, +editerranean, and (egetarian pyramids promoted %y ldways

Preser(ation and 8/c"ange Trustare also good, e(idence%ased guides*or "ealt"y eating T"e 7ealt"y 8ating Pyramid ta!es ad(antage o*

e(en more e/tensi(e researc" and o**ers a %roader guide t"at is not

%ased on a speci*ic culture T"e original 7ealt"y 8ating Pyramid is

descri%ed in greater detail in Eat, Drink, and Be Healthy: The Harvard

Medical School Guide to Healthy Eating, %y 1alter ? 1illett, +D -t"e

Fredric! Ao"n Stare Pro*essor o* 8pidemiology and &utrition in t"e

Departments o* &utrition and 8pidemiology at 7ar(ard Sc"ool o* Pu%lic

7ealt". wit" Patric! A S!errett -pu%lis"ed %y Free Press, 2005.

Failin" the Tet

Bac! in t"e 90s, t"e #SD$s ?enter *or &utrition Policy and

Promotion created t"e 7ealt"y 8ating Inde/ 4to measure "ow well

$merican diets con*orm to recommended "ealt"y eating patterns4 -.

In its original *orm, t"is score s"eet used *i(e elements *rom t"e

longstanding #SD$ Food Guide Pyramid -num%er o* daily ser(ings o*

grains, (egeta%les, *ruits, meat, and dairy products. and *i(e *rom t"e

95 Dietary Guidelines *or $mericans -total *at in t"e diet, percentage

o* calories *rom saturated *at, c"olesterol inta!e, sodium inta!e, and

(ariety o* t"e diet. $ score o* 900 meant *ollowing t"e *ederal

recommendations to t"e letter w"ile a score o* 0 meant totally

)1
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ignoring t"em -T"e #SD$ "as since updatedt"e score s"eet to re*lect

t"e Dietary Guidelines *or $mericans 2005.

To see "ow well t"e principles em%odied in t"e 7ealt"y 8ating Pyramid

stac!ed up against t"e go(ernments ad(ice, 7ar(ard Sc"ool o* Pu%lic

7ealt" researc"ers created an $lternate 7ealt"y 8ating Inde/ wit" a

scoring system similar to t"e #SD$s inde/ T"ey t"en compared t"e

two inde/es, using in*ormation a%out daily diets collected *rom more

t"an 900,000 *emale nurses and male "ealt" pro*essionals ta!ing part

in two longterm studies

+en w"o scored "ig"est on t"e #SD$s original 7ealt"y 8ating Inde/

-meaning t"eir diets most closely *ollowed *ederal recommendations.

reduced t"eir o(erall ris! o* de(eloping "eart disease, cancer, or ot"er

c"ronic disease %y 99 percent o(er = to 92 years o* *ollowup

compared to t"ose w"o scored lowest 1omen w"o most closely

*ollowed t"e go(ernments recommendations were only percent less

li!ely to "a(e de(eloped a c"ronic disease -.

In comparison, scores on t"e $lternate 7ealt"y 8ating Inde/ did

appear to correlate more closely wit" disease in %ot" se/es +en wit"

"ig" scores -t"ose w"ose diets most closely *ollowed t"e guidelines int"e 7ealt"y 8ating Pyramid. were 20 percent less li!ely to "a(e

de(eloped a ma3or c"ronic disease t"an t"ose wit" low scores 1omen

wit" "ig" scores lowered t"eir o(erall ris! %y 99 percent +en w"ose

diets most closely *ollowed t"e 7ealt"y 8ating Pyramid lowered t"eir

ris! o* cardio(ascular disease %y almost 0 percent< women wit" "ig"

scores lowered t"eir ris! %y almost 0 percent

4T"e new #SD$ dietary pyramid is a lost opportunity to "elp$mericans ma!e in*ormed c"oices a%out diet and longterm "ealt",4

says Dr 1illett 4Its clear t"at we need to re%uild t"e pyramid *rom

t"e ground up, not 3ust tip it on its side and dress it up wit" new

colors 8(ery $merican deser(es it4

)4
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)eerence

9 7ooper +, 7eig"wayBury ) Who Built the Pyramid??am%ridge,

+ass: ?andlewic! Press, 2009

2 $%%oud H 8/pect a *ood *ig"t as #S sets to re(ise diet guidelinesWall Street ournal: $ugust =, 200, B9

#S Department o* $griculture, ?enter *or &utrition Policy and

Promotion T"e 7ealt"y 8ating Inde/ 95 $ccessed on 9= $pril

200J

+c?ulloug" +H, Fes!anic" D, Stamp*er +A, et al Diet 6uality and

ma3or c"ronic disease ris! in men and women: mo(ing toward

impro(ed dietary guidance!m "lin #utr$2002< JE:92E9J9

Terms o+ 1se

T"e aim o* t"e 7ar(ard Sc"ool o* Pu%lic 7ealt" &utrition Source is to pro(ide timely

in*ormation on diet and nutrition *or clinicians, allied "ealt" pro*essionals, and t"e

pu%lic T"e contents o* t"is 1e% site are not intended to o**er personal medical

ad(ice ou s"ould see! t"e ad(ice o* your p"ysician or ot"er 6uali*ied "ealt"

pro(ider wit" any 6uestions you may "a(e regarding a medical condition &e(er

disregard pro*essional medical ad(ice or delay in see!ing it %ecause o* somet"ing

you "a(e read on t"is 1e% site T"e in*ormation does not mention %rand names, nor

does it endorse any particular products
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Lesson 1food Pyramid

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