Forget the pyramid! Choose My Plate
Since the 1890s, the USDA has been publishing dietary guidelines. In the 1950s, there was the "Basic Four" food groups - dairy, meat, fruits and vegetables, and grain products. As nutrition research developed, we entered the era of the "Food Pyramid." From the 1970s to 1990s, the Food Pyramid included more diversity of nutrients and foods. It was created to shift dietary focus from providing adequate nutrition to preventing chronic diseases caused by overconsumption. However, over the decades, the traditional food pyramid got more complex, with many subdivisions and finally adding stairs up one side to represent physical activity. In it's final versions, there was so much information packed into the pyramid that is was barely legible.
Then in 2011, the My Plate guidelines were published. My Plate is a simple way to visualize proper ratios when plating food. Notice, half of the plate is fresh produce. Then split the remaining half into starches (whole grains, starchy vegetables) and proteins. In my house, there is no limit on portion size for fresh vegetables😄
If you follow the My Plate guideline, you can mix and match any foods you like, and still be confident that you are meeting your nutritional needs.
*Note: Your nutritionist or doctor may have other recommendations to better fit your personal health needs. Always follow the advice of your healthcare team.
