We have often heard about the food pyramid, and it is even taught in many school curricula for children in the primary stages of education. In this article, an account of the most important details of the food pyramid, and the most important developments that occurred in it.

What is the food pyramid?

The Food Pyramid Guide is a visual nutrition tool in the form of a pyramid to illustrate the nutritional importance of different types of foods. The pyramid shape shows the importance of eating larger amounts starting from the base of the pyramid, and smaller amounts at the top. It was first issued by the United States Department of Agriculture (USDA) in 1992.

This colorful illustration features simple, clear information for the public about which foods should be included in a healthy diet, and which foods should be limited. The food pyramid was developed in 2005 for what is called Mypyramid, then it developed again in 2011 and changed its shape to become like a dish and was called Myplate.

Components of the food pyramid

The pyramid is divided into many parts, and the foods placed at the base of the pyramid – that is the largest part – are the foods that are required to eat a larger portion of them in the meal, which are grains that provide the body with energy, then vegetables and fruits, and the higher the degree in the food pyramid, the less The quantities to be taken are as follows:

• cereal: It gives the body the energy needed to carry out daily activities, such as rice, bread and pasta.
• Various vegetables and fruits: It is recommended to eat plenty of them, as they are rich in fiber, vitamins and minerals that the body needs.
• Protein sources: Such as meat such as chicken, fish, eggs, legumes, nuts, and red meat (nutritionists recommend reducing red meat portions over other protein sources).
• Dairy products: Such as milk, cheese of all kinds, and yogurt, and it is recommended to eat it low-fat.
• Fats, oils and sweets: It represents the top of the pyramid, and specialists stress not to overeat it to avoid the damage and diseases that it may cause, such as obesity, diabetes, high cholesterol levels, high blood pressure, and other health problems.

NB: One of the sources explains the difference in the base of the pyramid with regard to the needs of both adults and children, as it indicates that grains are considered the base of the food pyramid for children, while vegetables and fruits are for adults.

Controversy and criticism about the food pyramid

Scientists and specialists have been interested in the importance of eating healthy, balanced meals for centuries, and the long-term effects of overeating have been clarified, as we all know now. The first official food guide was launched by the US Department of Agriculture in 1916. In it, the food pyramid groups were divided into five main groups, namely:

1. Dairy and meat
2. cereal
3. vegetables and fruits
4. fatty foods
5. sugars

It has been developed over the years according to new studies and research that are published. The famous pyramid of the food chain was launched in 1992, dividing foods into groups: grains, vegetables, fruits, meat, and dairy, and fats, oils, and sweets were placed at the top of the pyramid, as we explained previously, and the minimum meals were suitable for almost all people, while the maximum would be Based on the person’s calorie needs, but a lot of controversy arose after that about this pyramid, and one of its most prominent problems is the portions allocated to each food group, as many people lacked the distinction between “serving” and “portion”.

The difference between a portion and a meal

A serving is a standard unit to help know the amount of food consumed, while a meal is a group of servings, for example, if you eat a sandwich that contains two pieces of bread, you eat two servings of it (which falls under the grain group), and people mistakenly think that any amount Eating in a meal One meal is considered one portion, and the possibility of confusion when eating each of the food groups and thus gaining weight.

Another criticism of the pyramid of the food chain is the way the food is listed in the menu, as some people see putting vegetables and fruits at the base of the pyramid instead of grains and starches, and others believe that the group of foods at the top of the pyramid represented by fats and oils is the most important part of their diets, as she explains. Sources Not dividing healthy foods perfectly; For example, it did not differentiate between brown rice and white rice, or natural meat and processed meat.

Evolution of the food pyramid

MyPyramid

In 2005, the US Department of Agriculture developed a pyramid of the food chain and called it “MyPyramid”, and it aimed to follow a more specialized approach to healthy food and physical activity, and certain colors were added so that each color symbolizes a specific food group, and the pyramid was divided longitudinally instead of placing groups The food is horizontal up and down, and a picture of a person climbing the stairs has been added as a metaphor for physical activity. A website was launched to educate people about proper serving sizes for each food group, but unfortunately, many people found it more complicated than the first version.

Many other amendments were also made, including those of the Mediterranean countries and the countries of the continent of Asia, as each of them added or deleted some foods according to culture, customs and traditions, for example; Goat’s milk and yogurt were added in the Mediterranean countries, as allergy to cow’s milk is widespread in that region, while soy products were added in Asian countries as a substitute for dairy products.

Myplate

In 2011, the Food Pyramid series was replaced by a new guide to food called “MyPlate”, which is a circular plate, divided into several sections, fruits and vegetables together occupy half the plate, while grains and protein occupy the rest of the plate space, and there is a glass of milk (or a small circle ) next to the dish, indicating the importance of dairy products.

This upgraded version did not escape criticism either. According to one of the sources, the “protein” section angered some, because naming a food group with protein is inaccurate, as there are six groups and they are vegetables, fruits, meat, grains, dairy products and fatty foods, while the word protein is an indication of an element. Nutritional and not food, you eat food in order to obtain the nutrients represented in protein, carbohydrates, fats, vitamins, minerals, and water, so the owners of this theory explain that the word protein could have been replaced by the word meat and its alternatives.

Another criticism is the lack of clarity about the types and amounts of fats needed by the body, and the lack of distinction between the types of grains, whether whole grains or refined grains.

The importance of the food pyramid

The food chain pyramid helps to design healthy meals that contain nutrients that are beneficial to the body, and its benefits include:

• It is a nutritional guide to get all the nutritional values ​​of food by designing a balanced meal.
• Helps improve eating habits.
• Simple and easy.

In conclusion, the food pyramid chains are still in continuous development to this day, and specialists always advise the importance of eating balanced meals with integrated nutrients, and drinking enough water for a healthy and fit body.