The food pyramid, the one we all know from having seen it since our earliest childhood in textbooks, the doctor’s office and hanging in a poster format in the school classroom, is not the most recommended guide to follow if you want to eat in a healthy way . But how is that going to be? Keep reading.
Our food pyramid is designed by the SENC (Spanish Society of Community Nutrition) and has hardly changed in 20 years , when the nutritional recommendations at the community level have.
The latest version of the food pyramid was launched in 2015 and at its base are still cereals , whole grains, yes, but cereals, when it should be made up of vegetables, fruits and vegetables . The recommendations that are given in other countries go this way, that of replacing the prominent place that previously was given to carbohydrates by the consumption of foods of plant origin. This does not mean that we eliminate carbohydrates from our diet , at all, just that they will not be the first to consider.
The pyramid continues to include alcoholic beverages , more specifically fermented beverages such as wine and beer, as occasional, moderate and responsible consumption in adults. The truth is that no alcohol consumption should be suggested. Even “moderate”, in small doses, is detrimental to health . “Alcohol is one of the three priority areas of global public health. Although only half of the world’s population drinks alcohol, it is the world’s third leading cause of poor health and premature death , after low birth weight and unsafe sex, and higher than tobacco. In Europe, alcohol is also the third risk factor for risk of disease and mortality, after tobacco and high blood pressure ”, stated the WHO (World Health Organization) in the report Alcohol in the European Union. Consumption, harm and policy approaches , in 2012. In 2007, the International Agency for Research on Cancer concluded that there was a causal relationship between alcohol consumption and different types of cancer . The negative effects of drinking alcohol far outweigh the small protective effect that light / moderate consumption has on ischemic diseases. The only recommended alcohol consumption should be 0 consumption .
Pastries and processed meat such as chorizo and salami also have their place in this guide, which seeks to serve as a nutritional reference for the general population. They are at the top of the pyramid and their consumption is indicated as optional, occasional or moderate. The industrial bakery is high in sugars, flours and fats of poor quality , not recommended. The one made at home may be less bad, than not good, but it will inevitably displace the consumption of healthier and healthier foods such as fruits. Processed meat, on the other hand, can cause colorectal cancer , according to the WHO reported in 2015. If neither pastries nor processed meat are good for your health, why are they included?
Finally, emphasis is placed on the consumption of dairy (2-3 servings a day), which can lead to think that they are essential in the diet when they are not. In fact, Harvard University, responsible for the acclaimed Harvard Plate dietary guide, recommends limiting your consumption of milk and dairy products to 1-2 servings daily.
The Harvard Plate: The Alternative Eating Guide
There are many food guides, but in recent years the one developed by Harvard University has gained special importance. Acclaimed by dietitians, the Harvard Plate represents a plate divided into four. Half of the plate is made up entirely of vegetables (potatoes do not count), fruits and vegetables. The other half is divided between whole grains and healthy protein, prioritizing the consumption of fish, poultry, legumes and nuts. Alcoholic beverages are out of the equation (it is only recommended to drink water, tea and coffee), the consumption of milk and dairy is limited, as well as juice, at most one small glass a day, as it has free sugars. The pastries are not mentioned and it is recommended to avoid processed meat, as well as trans fats and sugary drinks.
