Food Pyramid From The 90s Gets A Makeover: Good News For Quinoa And Tofu-Lovers, Not So Great If You're A Sweet Tooth
The Food Pyramid From Your School Days Has Undergone A Makeover
Natasha Hinde— The Huffington Post UK
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Hands up if you remember the food pyramid from your school days?
Well now - thanks to an Australian organisation which promotes nutrition - the humble food pyramid has had something of a revamp and boasts a whole host of new (hipster-approved) foods including quinoa and soy milk.
Much to the dismay of cake fans everywhere, it has also banned added sugar completely.
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Nutrition Australia hope the food pyramid revamp will "combat growing nutrition confusion and risky fad diets".
In the past, the food pyramid grouped food into three layers and highlighted the importance of eating lots of fruit, vegetables, grains and nuts; while limiting the number of dairy foods and meat; and only consuming a tiny amount of added fats, oils and sugars.
The newer version, however, boasts four layers and - reflective of our more refined dietary choices - includes soy milk, quinoa and tofu.
It is essentially Nutrition Australia's answer to the 'Eatwell Plate' by Public Health England and the Australian government's healthy eating guide, which both show how to maintain a balanced diet.
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Lucinda Hancock from Nutrition Australia, said: “Our pyramid doesn’t have an allowance for added sugars - I’m talking about sugars from processed foods."
However natural sugars are fine.
The foundation layers of the new pyramid include three plant-based food groups: vegetables and legumes, fruits and grains. These make up the largest portion of the pyramid because "plant foods should make up the largest portion of our diet - around 70% of what we eat".
Hancock adds that with the grains group, it is best to choose mostly whole grains (such as brown rice, oats and quinoa), and wholemeal/wholegrain varieties of bread, pasta, crisp breads and cereal foods.
The middle layer of the pyramid includes dairy products as well as lean meats, poultry, fish, eggs, nuts and seeds.
"Foods in the milk, yoghurt, cheese and alternatives group primarily provide us with calcium and protein, plus other vitamins and minerals," says the Nutrition Australia website.
"This food group also refers to non-dairy options such as soy, rice or cereal milks which have at least 100mg per 100ml of added calcium. Choose reduced fat options of these foods to limit excess kilojoules from saturated fat."
The site adds that foods in the lean meat, poultry, fish, eggs, nuts, seeds and legumes section are the main sources of protein, while also providing a unique mix of nutrients, including iodine, iron, zinc, B12 vitamins and healthy fats.
"We should aim to have a variety of meat and non-meat options from this food group," the website states.
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Finally, the top layer of the food pyramid refers to "healthy fats" because these are still important for supporting heart and brain health.
"We should choose foods that contain healthy fats instead of foods that contain saturated fats and trans fats," says the site.
"Choose unrefined polyunsaturated and monounsaturated fats from plant sources, such as extra virgin olive oil, nut and seed oils. Limit the amount of saturated fat you consume and avoid trans fats."
Healthy Eating Advice
Watch Those Portions(01 of20)
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"Portion control is your secret weapon, especially when it comes to a big spread," says Weight Watchers Leader Claire Keyes. She recommends making everything smaller when prepping your dishes – cut the chicken breasts in half, slice the bread thinner and make bite-sized cupcakes. Your guests won't even notice the difference. (credit:Jupiterimages via Getty Images)
Plan Appetizers In Advance(02 of20)
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"Don't be sucked into the easy, last-minute deep-fried spring rolls," notes Keyes. "Simple prepping will lead you to just-as-tasty twists on classic appetizers." She suggests a Weight Watchers recipe for rice-paper wrapped summer rolls, or grilled chicken satay. (credit:jumpphotography via Getty Images)
Plan Around Power Foods(03 of20)
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Power Foods is a Weight Watchers term for a list of foods that are both nutritious and satisfying due to their low energy density and healthfulness. Some examples include whole-wheat couscous, avocados and luncheon meats with reduced sodium. (credit:aetb via Getty Images)
Fresh First(04 of20)
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"When putting out chips and dips, go for a fresh mango salsa or guacamole and leave out the rich asiago and onion dips," says Keyes. "If you're looking to add one creamy dip, make it a Greek-yogurt based spinach dip surrounded by a plate of colourful veggies." (credit:bhofack2 via Getty Images)
A Lighter Bar(05 of20)
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"Instead of sugary mix, make sure to have fresh mint, berries and limes on-hand to add flavour to your drinks," advises Keyes. "Your guests won't even realize they are sipping something good for them." (credit:betyarlaca via Getty Images)
Make Salad A Star(06 of20)
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Everyone might be there for the turkey, but that doesn't mean they don't want to eat their vegetables too. Spruce up your salad with ingredients like celery root, pomegranate seeds or cabbage slaw (shown). (credit:Olha_Afanasieva via Getty Images)
Be Carb-Conscious(07 of20)
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"Instead of heavy lasagna, make a ratatouille or baked eggplant parmesan," suggests Keyes. "Also, try substituting the mashed potatoes for sweet potatoes, cauliflower or squash." (credit:Marzia Giacobbe via Getty Images)
Healthy Dessert Options(08 of20)
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Keyes says you shouldn't opt out of dessert entirely, but instead, provide options that use fruits or vegetables, or other lower fat cooking methods. "Use applesauce instead of oil to moisten your brownies and consider cakes that incorporate vegetables like sweet potato Bundt cake, chocolate beet cake or zucchini bread," she suggests. (credit:ehrlif via Getty Images)
Give Everyone A Goodie Bag(09 of20)
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"Insist that everyone goes home with leftovers so they can enjoy the treats all week – especially the ones you know you'll be tempted to revisit the next day!" says Keyes. (credit:Rachel Husband via Getty Images)
Don't Get Overstuffed(10 of20)
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When you're starting to feel full, put down the fork for a few minutes. Keyes recommends drinking a big glass of water, and then, if you're still feeling peckish, pick the fork back up! (credit:Zoonar RF via Getty Images)
Get Nutty(11 of20)
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"Nuts are the perfect snack for mingling," says Keyes. "Put out a few all-natural mixes for guests to munch on in between courses, or as an alternative to hors d'oeuvres." (credit:Louise Lister via Getty Images)
Limit The Number Of Choices(12 of20)
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"It's a fact: the more choices one is faced with, the more one will eat," notes Keyes. So avoid serving a big buffet or cooking twelve different starches. Make a few smart selections instead of giving in to overzealous sampling. (credit:Image Source via Getty Images)
Make A Splurge Worth It(13 of20)
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"When you are tempted by Christmas cookies, make sure to ask yourself, 'Are these good enough to spend this many Points [the Weight Watchers method of counting calories, fat, etc. per day] on?' If you make educated decisions you can still have your cake… and eat it too," says Keyes. (credit:Lesyy via Getty Images)
Entertain(14 of20)
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Don't forget, there are more ways to spend time with family over the holidays than just sitting around and eating. "Why not go for a walk with your guests after supper, or get a game of touch football going in the afternoon?" asks Keyes. "Whip out the karaoke machine, go caroling around the neighborhood or take a toboggan out with the kids. If you fill your days with great, family-friendly activities, you and your guests won't have time to overindulge." (credit:moodboard via Getty Images)
Invest In Lower Fat Ingredients(15 of20)
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"If you're preparing a big dinner, why not use half-fat ingredients whenever possible?" says Keyes. "It is often difficult to tell the difference where taste and flavour are concerned. By swapping regular ingredients, foods and drinks for their half-fat alternatives, you can make a big cut-back on fat and calorie consumption." (credit:Robert Byron via Getty Images)
Trim The Trimmings(16 of20)
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To stay healthy, be aware of the amount of cheese, gravies, sauces, butter, and whipped cream, which can be easily pared down. (credit:Maren Caruso via Getty Images)
Keep Dressing On The Side(17 of20)
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"Place a variety of dressings on the side, and let your guests decide what to use and how much to put on," says Keyes. (credit:Lew Robertson, Brand X Pictures via Getty Images)
Let Someone Else Taste(18 of20)
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"If you're tempted to eat while cooking, take a break and enjoy a low-calorie but fulfilling snack instead," recommends Keyes. (credit:Tom Merton via Getty Images)
Put The Freeze On It(19 of20)
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Make sure you put any leftovers directly in the freezer. "By getting the excess food out of sight, you will avoid the temptation of eating it in the days (or moments) immediately following your guests' departures," notes Keyes. (credit:Robert Remen via Getty Images)
Be Flexible About Traditions(20 of20)
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"Often, we serve a recipe because that's the way it has always been done," says Keyes. "Make sure you consider how important that tradition is and try and make some new, healthy memories too." (credit:ChickiBam via Getty Images)