Food Pyramid

The plant-based food pyramid is based on the principles of high nutrient low calorie eating. Low-calorie, nutrient dense foods are at the base of the pyramid, and high-calorie, nutrient poor foods are at the top.

In the past twenty years nutritional science has demonstrated that natural colorful plant foods contain an assortment of nutrient rich compounds such as: vitamins, minerals, phytochemicals and fiber. Today nutritional science has also proven our standard diet is a low nutrient diet that contributes to an overweight population.

If we add nutrient rich plant foods to our daily diet; foods like greens and other non-starchy vegetables; fresh fruits; beans and legumes; raw nuts, seeds, and avocados; starchy vegetables; and whole grains will help increase the overall health of the US population.

The USDA pyramid allows for daily servings of dairy, meat, and oils yet many nutritionists believe this nutrient poor diet should be limited. These foods are high in calories and low in nutrients and fiber. Beneficial micronutrients are limited when dairy and meat are consumed regularly and daily.

The USDA pyramid combines meat and beans into one category. Both meat and beans are sources of protein. The protein in meat includes saturated fat and cholesterol. Meat contains no fiber or phytochemicals. However, beans contain fiber and phytochemicals, which may help you, maintain your weight by promoting satiety and help lower cholesterol levels.

The USDA pyramid conveys the opposite message when compared to the plant-based pyramid. It is everyone’s responsibility to know what to eat and how much to eat, we cannot assume that everything that taste good is good for you. Many people have weight problems and other health issues because of the food they eat. I have learned that people who eat plant-based food have a higher awareness of food health. Many of us should learn about nutrition, it might keep us healthier.

Chef Bill Collins October 2012 ©