Hi there!
I am Dr. Leslie, a board-certified Emergency Medicine Physician, Functional Medicine expert, and founder of Sharpe Concierge. Through my concierge physician services, food planning, food sensitivity testing, weight management, and supplementation program, I help busy professionals take control of their health to lead more vibrant lives.
If you are like me, the first time you saw the food pyramid, you were in grade school. Your teacher was doing their best to explain why we should all eat from the 5 food groups but was the rest of the information correct? We took that information as dogma, which helped convince us that we needed to eat all the vegetables on our plates. At that time, my concern was where candy fit on the chart.
Through the years, we now know that the food pyramid our parents ascribed to may have some flaws. What was on my plate may not have been the best for me.
Let’s start with the history of the pyramid.
In the US, the first nutrition recommendations were outlined in 1894, before the discovery of vitamins and minerals. You can only imagine what errors it contained. There were 5 food groups: milk and meat, cereals, vegetables, and fruit, fats and fatty foods, and, believe it or not, sugar and sugary foods!
Myth #1: The original dietary recommendations were designed for optimal health.
The nutritional recommendations were revised and re-released in 1942, and the number of food groups increased to 7. When the base of the pyramid was constructed, it consisted of 6-11 servings of bread, rice, pasta, or cereal. Remember that this was meant to be the optimal number of servings each day! The pyramid was designed with the idea that people needed more nutrition and not less. Limiting daily calories was less important than getting the highest number of calories for each dollar spent. Keep in mind that the pyramid was released amid World War II when there were significant food shortages.
The second level of the pyramid was shared between 3 – 5 servings of vegetables and 2 – 4 servings of fruit.
Once the war ended, the food groups decreased to 4 main food groups, including milk, meat, fruit and vegetables, and cereal and bread, omitting the previous butter and margarine group and combining fruit and vegetable into one group. These changes led to a significant increase in heart attacks and cardiovascular disease. As a result, alcohol, sugary food, and fats were re-entered onto the pyramid to be consumed in moderation.
Myth #2: The USDA followed the recommendations of their lead nutritional expert, Dr. Luise Light, when finalizing the pyramid.
In fact, Dr. Light’s recommendations for whole grain bread and cereals were literally less than one-half of the amount that was adopted. Foods made with white flour, and other high-sugar items were now placed at the pyramid base instead of at the top, where they would be eaten only sparingly. Her recommendations at the pyramid’s base were 5 – 9 servings of fruit and vegetables. This was replaced with 2 – 3 servings before the National Cancer Institute forced the USDA to increase it to 5-7.
Myth #3 – Fat is fat.
There is more than one type of fat. There are indeed good or healthy fats that should be consumed daily. Good fats consist of unsaturated fat such as that which comes from plants. Avocado is one of the best sources of good fat. Foods which are high in saturated fat are unhealthy. Included in this group are butter, red meat, and cheese. Consumption of these fats should be kept to a minimum. Trans fats, which you may have seen on nutrition labels, are the worst of fats. These are fats that have been hydrogenated to prevent good fats from spoiling. No amount is safe to eat.
Myth #4 – Fats belong in the same category as carbohydrates.
Because we now know that fats and carbohydrates provide different amounts of energy and have very distinct functions in the body, they should have their own space. Fats are not water soluble and are used to store energy and help absorb vitamins. They also help protect the organs and nerves and regulate hormones.
Carbohydrates are water soluble, provide instant energy, and convert into glucose necessary for metabolism.
Myth #5 – All carbohydrates have an equal value.
Like good and bad fats, the amount of fiber and protein contained within different carbohydrates have different nutritional content. Thus, when some carbs are quickly turned into fat, others are more likely to be used as prolonged energy sources. The difference in the nutritional content of carbohydrates varies. Whole grains and beans, known as complex carbohydrates, maintain a more steady blood glucose level and contain more fiber than processed carbohydrates such as white bread and sugar.
2011 brought about a new version, and the pyramid was replaced with the plate as an improved representation of what should be on our plates each day. To review the recommendations of the USDA go to https://www.myplate.gov.
Thank you for reading this blog. I am so excited to share a special gift with you! As a busy professional who is always on the go, it can be challenging to find healthy snacks. My gift to you is a free recipe ebook, 7 Healthy On-The-Go Snacks. Click the button below to get your copy!
As always…I am Dr. Leslie, a board-certified Emergency Medicine Physician, Functional Medicine expert, and founder of Sharpe Concierge. Through my concierge physician services, food planning, food sensitivity testing, weight management, and supplementation program, I help busy professionals take control of their health to lead more vibrant lives. If you are ready to take control of your health, let’s work together!
