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It
may look like it,
but don't confuse this with the 1992 USDA Food Pyramid Guide. |
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| Individuals familiar
with the USDA Food Pyramid will notice that the Whole Grain/Pasta/Rice
Group is NOT at the base of the "New Pyramid Diet" Modified Food Pyramid. Vegetables
and Fruit are the base and bulk of the "New Pyramid Diet: Eat Right For
Life". Whole Grain/Pasta/Rice is the base of the USDA Food Pyramid. The
USDA guideline for servings from the Whole Grain/Pasta/Rice group contribute
to a high-carbohydrate diet that increases blood sugars to unhealthy levels. Individuals who eat 9 to 11 servings from the
Whole Grain/Pasta/Rice are likely to become obese unless they live
an active lifestyle. Unlike the USDA Food Pyramid Guide,
breads and pastas made with "white" processed/"enriched" flour are not considered
in the Whole Grain subgroup. The "Modified
Food Pyramid" considers "white" bread and pasta as pastry, doughnuts, pie crusts,
etc. in the Sweets Group to be avoided. "White" rice and potatoes should also be avoided. Servings from the Meat and Dairy
groups are less than the USDA servings guideline. Greater servings from
the Meat and Dairy groups contribute to a high fat diet that raises saturated fat
to unhealthy levels. |
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Do you have trouble losing weight? Do you have trouble keeping it off? Do you
have trouble sticking to a diet? Are you one of those who no matter how "good" you eat and how
much you exercise, you can't lose weight? Are you tired of being fat or not losing those unwanted
pounds? Would you like to eat good tasting food in amounts that are satisfying? Are you tired of:
counting calories, keeping track of "points", weighing and measuring food, exercising to exhaustion, "magic" herbs that are
supposed to speed up your metabolism, taking brain altering and chemically dangerous diet pills or fat blocking drugs
or food substitutes that can cause anything from serious cramping to loss of life? The scary trend is to place a poorly tested diet product on the market, saturate the media with mass advertising, pull the product off the shelf when health risks become known then agree on a court settlement for a fraction of their total profits. It's legalized drug experimentation on the American public.
The diet industry and the government for that matter, are
promoting the USDA "Food Pyramid" as the way to lose weight with it's high fat, high carbohydrate grain-based structure.
People who eat 11 servings of grains, especially "white" flour based foods, will gain weight.
(Remember, the USDA is charged with promoting agriculture, which includes the well-funded lobbies for meat, dairy and grain industries -- go figure.)
We contend that the USDA "Food Pyramid" is not helping cure America's "obesity epidemic" (8% increase in average weight of Americans since the
USDA guidelines have been adopted). What do they feed cattle before shipping them to market?
Answer: Grains. Why? To fatten cattle up because they are sold by the pound!
We suggest that you consider the USDA "Food Pyramid" human "cattle feed".
This is the motivation that led to the development of the "Modified Food Pyramid" that is the basis of the
"New Pyramid Diet: Eat Right For Life!".
When you eat "simple" carbohydrates your blood is
flooded with insulin. Insulin is a hormone that both stores fat and stops your burning of fat!
So one key to fat loss is regulating your insulin secretions through the proper eating of certain foods
so that you can become a "fat burner" instead of a "fat storer"! Scientists have learned that the body's energy-processing system involves not one (like insulin) or two but a maze of interrelated metabolic pathways.
Many people develop cravings for
fat, sugar rich carbohydrates and salt. We've heard it before: too much fat, sugar and salt creates serious health consequences.
The "New Pyramid Diet" Weight Loss Program and Weight Maintenance Plan can bring those cravings under
control.
The "New Pyramid
Diet" is a moderate carbohydrate, moderate protein, low-fat diet. It is
not a temporary weight loss diet - it is a diet for the rest of life. The
Modified Food Pyramid servings from the five food groups form a Maintenance
Diet for individuals currently at their proper, healthy weight.
Overweight individuals
should NOT follow the "New Pyramid Diet" Modified Food Pyramid until they
have reached their proper, healthy weight. Overweight people can reach
their proper, healthy weight by following the "New Pyramid Diet: Eat Right
For Life" Weight Loss Program shown on the previous page.
The Modified Food Pyramid
is a general food guide designed to help individuals create a well proportioned
daily healthy eating pattern from a variety of foods and food groups. It
should NOT be followed rigidly. Most daily servings should come from the
bottom half of the Modified Food Pyramid: the Vegetables
(Green/lower left); Fruits (Orange/lower right)
and Whole Grain/Pasta/Rice (Yellow/center).
Remember: "white" breads and pastas are NOT in this group, they are considered as pastry and donuts. Choose "brown" rice over "white" rice and sweet
potaotes over "white" potatoes.
A variety of selections from these three basic food groups will provide
most, but not all, of the nutrients the body requires. Individuals are
encouraged to eat very modest servings from the upper three groups of the
Modified Food Pyramid: the Dairy (Purple/upper left);
Poultry/Seafood/Meat/Legume/Egg/Nuts (Red/upper right)
and Fats/Oils/Sweets/"White" Bread (Black/top). |
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| The "New Pyramid
Diet" is designed to limit the total amount of fat, carbohydrates, cholesterol, salt and
sugar in the diet to reduce serum lipid levels and to achieve and maintain
near normal blood glucose levels. It may be used by a person with either
non-insulin-dependent diabetes mellitus or a person who needs or wants
to cut down on their fat, cholesterol, sugar and salt intake. The "New
Pyramid Diet" is adapted for weight reduction and weight maintenance by
following the Weight Loss Program guidelines and the servings suggested
in the "Rounds" of that program. It may also be used by a person with elevated
serum cholesterol level, high blood pressure or who is a high-risk candidate
for heart disease. |
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The "New Pyramid Diet"
General Guidelines:
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Eat less cholesterol (limit egg
yolks to 2 or less per week; limit meat, fish, poultry to no more than
6 ounces a day).
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Limit saturated animal fat intake
(red meat, cheese, 1%, 2% or whole milk, butter, ice cream, dairy products).
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Avoid or eliminate trans fat
(stick margarine, shortening, "refined" cooking oils, salad oils, cakes,
pies, fried foods, snack chips).
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Limit total saturated animal
fat intake to less than 10% of total daily calories (160 to 200 calories
from fat).
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Limit mono-unsaturated fats (from
plant sources) to about 10% of total daily calories.
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Eat one serving fish daily or
at least every 2 days for polyunsaturated fat and essential fatty acids/Omega-3;
but limit all polyunsaturated fats to about 10% total daily calories.
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Eat a balance of fat types: 1/3
saturated animal fat, 1/3 mono-unsaturated plant fats; 1/3 polyunsaturated
fish fat daily or over a 2 day period.
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Balance proteins daily:
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1 daily serving fish/nuts
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1 daily serving dried beans/peas
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1 daily serving poultry or "red"
meats
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Reduce salt and sodium intake
(from table salt, in canned and dried soups, fast foods, frozen dinners,
pizza, processed meats, cheese, etc.).
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Reduce sugar intake whether naturally
in foods, added by industry, sugar substitute or added by consumer.
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Limit naturally sugar rich carbohydrates:
potatoes, beans, peas, corn, rice, nuts, certain fruits and fruit juices
(etc.).
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Eat more lower sugar fruits,
green leafy vegetables, multigrain "dark" breads, and cereals.
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Avoid "White" Foods:
- fatty meats
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milk & dairy products
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"white" flour products
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sugar
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salt
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Purchase and consume "real food";
not food artifacts loaded with chemical ingredients, added sugars and added
salts.
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Eat "real" food; avoid "fake"
food & food artifacts commonly found in convenience foods, prepackaged
mixes or boxed meals.
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Consume 25-35 grams each day
of water soluble dietary fiber from a variety of food sources.
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Limit to 2 daily servings from
starchy (potatoe) and legume (beans/peas) vegetables; and "under ground"
high natural sugar vegetables (carrots, beets).
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Limit to 2 daily servings from
high sugar carbohydrate (high glycemic) fruits and fruit juices.
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Observe high/low sugar carbohydrate
fruit ratio: 2/3 low sugar carbohydrate (low glycemic) fruit to 1/3 high
sugar carbohydrate (high glycemic) fruit and fruit juices daily.
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Carefully monitor your weight
daily on an accurate bathroom scale. Adjust servings to lose/maintain healthy
weight.
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Maintain a healthy weight, monitor
blood pressure and cholesterol count frequently.
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Individuals with diabetes should
carefully monitor blood glucose, glycated hemoglobin, lipids, blood pressure
and body weight
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Avoid special diet or synthetic
foods such as diet "shakes", meals, cake, cookies, candy, ice cream, etc.
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Exercise about 30-60 minutes
on most days (brisk walking, aerobics, biking, etc). Regular exercise improves
control of blood sugar and is an important part of any healthy lifestyle.
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Obtain 15 to 20 minutes daily
sunlight exposure so the body will manufacture enough Vitamin D.
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Use the "sweet" spices (cinnamon,
cloves, ginger or nutmeg) to bring out sweetness in baked goods
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Study Nutrition Facts Labels
and ingredient lists and avoid/limit foods with fat, sugar, and salt.
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