Goodbye Food Pyramid!

Have you heard? The food pyramid is getting taken over by a dinner plate! I read this article yesterday, published by the New York Times, and I was super excited. While I will still use the food pyramid for more detailed information about specific food groups, the dinner plate method is a more simple and effective way to teach portion control and how to make healthier choices. I've actually used this method with my own clients, and I have to say, it works!

*** And here is the new USDA's ChooseMyPlate.gov! *** <---- Check it out! It's pretty fun :)

The whole idea is to use a normal size plate to show that it's important to make half of your plate non-starchy vegetables (broccoli, cauliflower, spinach, etc.) and/or fruit, one-fourth of your plate grains (preferably whole) or starchy vegetables (such as sweet potatoes, corn, beans, etc), and the other fourth of your plate lean protein (3-4 ounces). There is also room for a small glass of milk to drink, or a cup of yogurt (dairy or non-dairy).

Source: iStockPhoto

I think the most important part of the message is the inclusion of the non-starchy vegetables, and the smaller portion of protein (rather than 12 ounces of steak, try 4!). This message may help people take a meal such as the one below, and replace half of the pasta with some fresh veggies; bell peppers, eggplant, mushroom, zucchini, etc.

Source: iStockPhoto

From the article;

The circular plate, which will be unveiled Thursday, is meant to give consumers a fast, easily grasped reminder of the basics of a healthy diet. It consists of four colored sections, for fruits, vegetables, grains and protein, according to several people who have been briefed on the change. Beside the plate is a smaller circle for dairy, suggesting a glass of low-fat milk or perhaps a yogurt cup.

Dr. David Kessler, a former commissioner of the Food and Drug Administration, who said he had heard descriptions of the new plate, suggested that if the symbol succeeded in getting people to eat significantly more fruits and vegetables, that alone would be an achievement.

“The reality is that very few of us eat like what has been suggested” in government guidelines for healthy eating, Dr. Kessler said. “There’s a world of difference between what’s being served and what’s on that plate.”

He called the plate a major improvement over the pyramid. “It conveys the message simply in a way that we all can understand,” he said.

While the idea is to make half of your plate non-starchy vegetables and/or fruit, many dietitians (including myself) would suggest focusing more on the non-starchy vegetables, especially for purposes of weight management (simply because fruit has more sugar). So how would this method work for breakfast? This is a question I often receive from clients. Well, maybe you won't have vegetables at breakfast (unless you are like me and add pumpkin to your oats!) but breakfast is the perfect time for a nice serving of fruit, and a hearty dose of whole grains.

Instead of an all-protein breakfast....

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....try fruit, whole grain, and a milk or other calcium/protein source. The inclusion of the fruit or non-starchy vegetable, in my opinion, is the most important part of the meal.

Source: iStockPhoto

QUESTION: Have you heard of the plate method? What are your thoughts?

America's Food Evolution; The Past 40 Years

Back in January the Washington Post published a photo article all about the History of the food pyramid. If only nutrition was still as simple as it was back then! I mean, I do love that our latest pyramid allows us to figure out our own personal recommendations, but for some individuals I think it causes more stress than it's worth, and it takes a "simple" concept and makes it somewhat confusing and overwhelming. Anyway, I digress, speaking of changes that have occurred in the last half century, The Center For Science in the Public Interest (CSPI) published an article about some of the other food changes that have occurred since 1971, which was the "birth year" of CSPI. Here are some that I thought were worth sharing;



1) Microwaves: Back in 1971, less than 1/100th of American households have a microwave. Today, only 5 out of every 100 families do not own a microwave....and we are certainly not one of those families! I won't lie, I could never live without our microwave. It's perfect for reheating food and of course making two of my favorite staples; oatmeal and egg whites.



2) Eating Out Became In: Back in the early 1970s American families spent 1/3rd of their food money on meals eaten outside of the home, but today they spend half of their food money on food eaten out (and this does not include already prepared frozen dinners!).

Source: iStockPhoto

3) Dietary Supplements Became Popular: In 1995, for some very strange reason, Congress passed one of the most ridiculous laws, which gave companies the ability to make non- evidence-based claims about a variety of nutrients, herbs, botanicals, hormones, and other chemicals, and then to sell them without any proof of safety or effectiveness. Perhaps this made sense back then (although I really can't imagine how this would have ever made sense) but today supplements are a $25 billion per year industry, and of course recalls are a daily occurrence. Buyer beware!

Source: iStockPhoto

4) Supermarkets Became SUPERmarkets: Did you know that in 1971 the typical supermarket carried just under 8,000 items?? (Source: CSPI) Can you guess how many items were in a typical supermarket in 2009? More than 48,000! And of course supermarkets also now have banks, pharmacies, and full service restaurants. Some people love them, others hate them, obviously I'm a fan!



5) We're Eating More Calories: According to CSPI, in 1970 there were 1,675 pounds of food available for every person in the US. In 2003 that number was up to 1950 (an extra 500 calories per day). Needless to say, we are overweight, and our weight isn't decreasing.



6) Nutrition Labels "Rescued" Us: In 1971 there were no food labels. In 1993 there was a food label on all packaged foods. I wish I could say this was a great move by our government, and it positively affected our food choices, but instead I believe the current labels (which sadly haven't even changed since 1993) are so confusing that many people ignore them.

Source: iStockPhoto

7) Organic Foods Became Popular: In 1971 I don't think we even had to worry much about pesticides and herbicides in our food, mainly because we didn't eat as many processed foods....right? We had more gardens and ate more fresh foods. Today, with so many people not trusting the foods that are sold everywhere, organic foods are a $25 billion per year industry. Does this mean organic foods are more "Safe"? Not necessarily, but it makes many people feel better anyway.



8) Imported Foods Soared: Back in 1970 the most common type of imported food were foods such as olive oil and Spanish olives. According to CSPI the average American eats about 260 pounds of imported foods each year. Imported foods are imbedded on shelves throughout every store.



9) Food Advertising Became More Popular Than Eat-Healthy Messages: McDonald's, Coco-Cola and so many other major food and drink companies are now spending billions and billions more dollars on advertising campaigns, compared to 1971. I was startled to read that for every dollar spent on ads urging us to eat at least five fruits and veggies a day, the food and beverage industries spend $1000 enticing us to buy more unhealthy products (Source: CSPI).



10) No More Trans Fats! In the 70s we believed it was best to switch to margarine, which unlike butter has less saturated fat and is cholesterol free. In the 90s we discovered that trans fat, which was created when the oils were partially hydrogenated to make margarine, was wreaking havoc on our cholesterol levels! Thankfully, according to CSPI, about 2/3rds of the trans fat in America's diets have been eliminated.


QUESTION: Can you think of any other major changes in our food system or our eating habits since the 70s?