No Longer Living Among the Pyramids
We No Longer Live Among Pyramids – And We Haven’t For A While Now
I recently recalled a day way back in June 2011 (almost 11 years ago). On this day, there was a show of “who’s-who” among nutrition nerds, including registered dietitians, nutrition students, and other public health professionals gathered around their respective computers to watch the live stream of the USDA’s announcement of the new food icon. And note – when talking about 2011, “live stream” was still a significant undertaking.
You see, for almost 20 years at that point, we had lived in the land of the Pyramid. The original black background Food Guide Pyramid was released in 1992 and then replaced in 2005 with the colorful rainbow My Pyramid, but neither were obvious to consumers what it all meant.
However, today in 2022, I still hear people talking about the “Food Pyramid.” And while I don’t expect a majority of the public watched with bated breath in 2011 to this the reveal, I would have hoped that after more than ten years, at least people would have realized at some point that it wasn’t the thing anymore.
And when they revealed the MyPlate icon in 2011, it wasn’t so much a surprise as a significant relief.
The food icon for the U.S. was a plate! Something every single American can understand.
No more pyramids or triangles with confusing lines, but an icon that a child can understand.
For years before the release of this food icon, dietitians used the “plate method” in helping teach balanced eating and meals. Ask my clients and students about the funny circles I would draw to resemble a plate.
I am NOT an artist, and most kindergarteners laugh at my drawings. But what is also remarkable about the plate icon is that most kindergarteners could look at the MyPlate and know what they need to do to balance things.
The gist of the MyPlate is this:
One-quarter of your “plate” or meal should be protein. This section includes lean beef or pork, chicken or turkey, fish or shellfish, or vegetarian alternatives such as beans, tofu, or nuts. Fried? Rarely to never.
One-quarter of your meal should be whole grains or your starchy vegetable. This quarter includes whole-grain pasta, brown rice, whole wheat rolls or bread, or even baked potato.
One-half of your plate should be a variety of vegetables and fruit. It can be several fruits and vegetables or just two, but it should be half of your meal. Yes, really.
On the side, choose a serving of low-fat or non-fat dairy or a dairy alternative such as a cup of milk, soymilk, or yogurt. And no, the other “milks” don’t quite fit here.
The cool thing about teaching this method to help people eat healthier is that it works for dining out. I tell people to visualize the plate when they eat out.
Here is how:
When you sit down to eat at a restaurant, they often bring you bread (or chips and salsa) – there is your “grain” or starch. Even if your grains aren’t “whole” every time, they should be about half of the time.
Then you get your salad – a veggie.
Now to order your main course: you will get a lot of protein (it happens), usually enough for three or four servings, so take some home. I know most people won’t, but it is what I suggest. So, what side do you order, thinking about the “plate” icon? Not the rice (it usually isn’t better) or the potato (remember the bread you already had). That’s right: the steamed vegetables.
So to get the dairy – order the cheesecake or crème Brulee for dessert. But share. And, no, that isn’t the dairy option here. But it does help point out what could be “missing” in the meal.
Think about the MyPlate icon with each meal, and then make choices with that in mind. It will help you get the fruits and veggies that everyone needs to consume more.
While the MyPlate food icon isn’t perfect, most of us can truly understand a plate icon over a pyramid icon.
If we can have our food on plates instead of wrappers and bags and push that plate away more often, we would be better off.
