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| Healthy Living Pyramid - Nutrition Australia |
I found the USDA pyramid below back in 2012 on a Diabetes website which I found interesting considering it recommended 2 - 3 servings per day from the 'Milk, Yoghurt & Cheese' group which, from the illustrations, seems to include ice cream and chocolate milkshakes!
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| The Food Pyramid - US Department of Agriculture |
Another diet pyramid that has been around for awhile is the Mediterranean Diet Pyramid, based on the traditional diet of the Mediterranean region. This pyramid (two different versions are shown below) advocates a much higher intake of fresh fruit and vegetables, legumes, nuts and grains, especially whole grains. Dairy is eaten in moderation and predominantly as yoghurt or cheese, and red meat is eaten very infrequently. The diet also has a high intake of good oils, like olive oil.
Interestingly, if you look at any traditional diet, the same recommendations would apply. You can see an example of this in the Asian diet pyramid below:
I would highly recommend having a look at the Oldways website for more information. They also have pyramids based on the traditional African and Latino diets.
The good news is that eating habits seem to be changing. There are many more blogs and cookbooks focusing on healthy eating than there were even a few years ago. Nutrition Australia has updated it's Healthy Eating Pyramid and the result is much more in line with my food philosophy. The pyramid now works even if you are choosing a vegetarian or vegan diet. The Nutrition Australia website suggests that 70% of what we eat should be plant based. The new pyramid is below.
Basically, if we make fresh fruits, vegetables, whole grains, nuts, legumes and healthy oils the basis of our diet, we are off to a good start. Eating good quality seafood and organic meats once or twice a week can also be part of a healthy diet. Red meat, refined carbohydrates and processed dairy products should only be a very minor part of a healthy diet, and we can manage well without them at all.
Moderation is the best option, and everyone needs to find their own balance. A good way to begin is by introducing more vegetarian meals and learning to cook with sometimes unfamiliar ingredients, like lentils, pulses and whole grains. Hopefully the recipes on this blog will be a helpful place to start.
