Still Climbing the U.S. Food Pyramid?

What is the Food Pyramid?
Since 1992 the US Department of Agriculture (USDA) has been recommending various food groups in specific proportions as a way to improve health, maintain a healthy weight, and avoid certain illness. Specifically referred to as the “Food Pyramid”, it has been, and often still is, displayed on food packaging as “helpful” guidance to consumers. The pyramid shows graphically what proportion of your total calorie intake each day should ideally come from each of 6 food groups:

•    grains – foods such as bread, cereal, rice and pasta
•    fruits
•    meat and beans – including meat, poultry, fish, dry beans, eggs and nuts
•    vegetables
•    milk & dairy – including milk, cheese and yogurt
•    fats, oils & sugars.

The original food pyramid was widely criticized for failing to take into account an individual’s level of physical activity or their individual dietary needs. For example the requirements of a pregnant woman, as compared to those of a child or a diabetic, will be quite different. The current food pyramid now re-branded “MyPyramid”, works to correct the previous shortcomings and includes the much needed element of regular exercise. It also re-balances the various food groups and emphasizes the importance of dietary moderation (see www.MyPyramid.gov).

What Are the Positive Aspects of Following MyPyramid?

1.    The food groups are much the same as the 2005 Food Pyramid, although moderation is emphasized to a greater degree.  Accordingly, a small amount of oil and/or sugar is not precluded; rather the USDA. emphasis is on accompanying same with foods such as grains and vegetables.  Furthermore, whole grains are recommended over white rice and dark leafy greens are recommended as an excellent source of Vitamin A and C, calcium, iron, folate and magnesium. Flexibility is urged within each of the food groups.

2.    Recognizing the quantity of calories you are consuming is also a key to success. While better choices in food groups is of course the first essential step towards a healthy diet, there is now a recognition that portion control is crucial to creating a successful long-term maintenance plan for weight control. It is notable that even with detailed food labeling it is still quite cumbersome to determine the exact contents of packaged foods, but the total calories and the number of servings per package will give you a hint of what might truly be lurking inside.

3.    Once you have determined a reasonable caloric intake for your own unique requirements, using various on-line calculators or preferably after consultation with a qualified nutritionist specializing in metabolic typing testing, presumably you can use the suggested percentages of MyPyramid to determine the number of calories which ideally should be derived from each food group. Your height, weight, age and gender are all individualized factors in determining your target calorific intake as are the average number of calories you burn each day doing exercise.

What Are the Negative Aspects of Following MyPyramid?

While the USDA is to be commended for recognizing the importance of essential fatty acids (EFAs) for a healthy diet, the absence of clear direction by treating all oils in the same manner is significant cause for concern, as the majority of oils contain little to no value to the body (even the beloved olive oil which has enjoyed a lofty status), and indeed may well result in an increased incidence of coronary heart disease pursuant to a report recently released by the Pritikin Institute. Highly processed foods which constitute the majority of shelf space in the average supermarket are virtually devoid of EFAs. Studies have shown that a low intake of omega 3 fatty acids is directly correlated to an increase in brain dysfunction, dyslexia, behavioral abnormalities, and learning abnormalities.

Furthermore, pursuant to the Harvard School of Public Health, rigid adherence to the new food pyramid has been linked to blood sugar fluctuations, overeating, and type-II diabetes, in part due to the high emphasis on the consumption of grains. Interestingly, it should be noted that the revised food pyramid was drafted in part by individuals with known financial ties to various food industries.

Confusion Reigns But There is Some Guidance
While the jury is most definitely still out on the need for ‘so called’ healthy fats, studies conducted by Harvard School of Public Health revealed a significant improvement in heart disease and diabetes when subjects were placed on a lower carbohydrate, higher fat (nuts, avocados) diet as compared to the relatively poor performance of those subjects following the revised food pyramid.

It’s All In Your Head…Or Your Stomach: The Prevalence of Digestive Disorders

Aside from sleep disorders, one of the most common complaints these days is some form of digestive issue, be it indigestion, acid reflux, irritable bowel syndrome, ulcers, or constipation. If possible, the goal is to avoid the use of drugs and instead first try alternative techniques. Obviously one must first rule out an underlying physiological cause, such as H-pylori or hiatel hernias, and of course there are cases where medical intervention is required, but for the common stomach ailments, it is advisable to try a myriad of techniques to reduce stress [link], a common exacerbating factor, and follow a surprisingly simple regime for optimal nutritional balance.

Of note, drugs to treat gastrointestinal disorders are two of the most commonly sold medications in the United States. Furthermore, the dizzying multitude of over-the-counter drugs used by consumers to alleviate the myriad of symptoms ranging from bloating to diarrhea to constipation can themselves compound the original issue, leading to a circular loop in which more drugs are taken to counteract the symptoms caused by the original drug.

It is widely believed, certainly by alternative practitioners and increasingly by allopathic practitioners that digestive problems may well be the root cause of ailments including, to name a few, allergies, certain autoimmune diseases, certain forms of arthritis, for ranging from allergies, chronic fatigue disorders and may even play a contributing role in autism and dementia.

Examine Your Food Choices
Sensitivities to dairy, wheat, nuts, or soy may all play a factor in digestive discomfort, as may the ingestion of artificial sweeteners, the use of which has been shown to manifest in gastrointestinal discomfort as a side effect.  [link] Of course the long-term consumption of highly processed foods is yet another contributing factor.

Acupuncture as an Option
One effective therapy is acupuncture in conjunction with specific Chinese herbs and a specialized diet as prescribed by an experienced practitioner. Recommended steps might also include meditation, slowing the eating process and consciously relaxing as you eat. The digestive system works optimally in a parasympathetic mode. Acupuncturists also advise taking twice as long to properly chew your food. Many of us are so addicted to eating ‘on the run’ that we have quite literally forgotten how to enjoy the food that we are consuming. Furthermore, digestion begins in the mouth where the where the saliva triggers an enzymatic response necessary for proper digestion to occur.

Nutritional Cleansing
Ancient Aryuveydic practices focus on gentle cleansing coupled with a diet designed to calm the ‘digestive fires’. Variations of the cleansing formula are still used by modern practitioners, with slight variations in the raw herbs and customization of diets based upon an analysis of the individual’s dosha (roughly, constitutional type).  Cleansing has recently come to the forefront of nutrition as a greater understanding of the crucial role played by our digestive system emerges, accompanied by a recognition of the stress placed upon this system by toxins present in our air, food, and water supplies. Several companies have based their nutritional supplement line around a cleansing or detoxification formula, with remarkable anecdotal evidence to support the efficacy of cleansing. [link to blog post]

Balancing the Bacteria
We all have a myriad of creatures living within our body, and in particular proliferating within our intestinal system.  When this balance is disrupted by a low level of ‘so-called’ friendly bacteria (Lactobacillus or Bifidobacteria) or overwhelmed by an abundance of parasites and yeasts, problems will almost certainly occur.  The importance of supplementing the diet with a high-quality probiotic cannot be overemphasized.
Another theory points to an immune system in the digestive lining of the body designed to protect the immune system from toxins. When this lining is damaged, the theory postulates that one can develop allergies to non-allergenic foods, causing a corresponding spread of inflammation throughout the body.

Testing For Parasites or Candida
While most of us do have a variety of parasites and yeast in our intestinal tract, an overabundance is extremely harmful and must be eliminated by a trained profession, either an allopath or naturopath, who will perform certain stool tests designed to pinpoint the specific parasites and the presence of Candida (an overgrowth of yeast) and prescribe a specialized diet and supplements to eliminate the conditions.

After Eliminating the Negatives, Begin Accentuating the Positives: Change Your Diet, Add Appropriate Supplements, Decrease Dependence on Medications

Where possible, discontinue use of all but essential medications, even if you need to wean off slowly.  For chronic conditions, a short-term nutritional cleanse is recommended, followed by a change in the diet to eliminate foods which are known allergens (gluten dairy, soy, eggs, corn, nuts). Or you may choose to incorporate these foods one at a time to test your body’s reaction after the conclusion of the cleansing process. Of course the advice is to avoid all processed foods, but if that proves to be too difficult, at the very least substantially reduce your intake, and seek to substitute one meal a day with a high-quality meal replacement shake.  A quality shake will include a range of probiotics, digestive enzymes, as well as an amino acid panel and array of vitamins and minerals.

In some cases, an individual will require the use of broad-spectrum digestive enzymes to assist when transitioning to eating unprocessed foods.

Begin using a high quality form of essential fatty acids, which play an essential role in calming inflammation in the body. Other recommended supplements include zinc and glutamine.  Finally a premium, pharmaceutical-grade multivitamin/mineral supplement is essential to ensure that your body is being nourished from within in the most optimal manner.

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