The Food Pyramid: The Right Guide?

More than 60 percent of Americans are classified as overweight or obese, according to the most recent government statistics and the medical community says these people are at significantly greater risk for getting heart disease, diabetes and hypertension.

In the first part of our week-long series, Living Longer Better, The Early Show explores with Alice Lichtenstein, professor of Nutrition Science & Policy at Tufts University, some potential problems with the government's Food Pyramid and offers nutritional guidelines that can help all of us live longer, better lives.

Did you know?

• Gaining more than 11 pounds after age 18 increases your risk for cancer. (American Institute for Cancer Research in Washington D.C.)
• Sixty-one percent of U.S. adults are considered overweight or obese; 14 percent of adolescents (12-19) were considered overweight and 13 percent of children (6-11) were overweight. (The National Center for Health Statistics (CDC) – 1999)

Professor Lichtenstein describes the food pyramid as a "dowdy old lady that needs to be reassessed." She finds fault in the following areas:

Carbohydrates - In the current chart, we are told we should eat 6-7 servings a day of carbohydrates. But there is no distinction made between complex and simple carbohydrates. Simple carbohydrates are things like white bread and pasta. Complex carbohydrates are whole grain foods with high fiber.

Proteins - Professor Lichtenstein says "to lump beans with steak is not appropriate." She thinks that beans should be added into the vegetables or bread, grains and pasta category. It really depends on how they are used, she says. Alsos there is new evidence showing the advantages of consuming fish and she questions whether fish should be in its own category.

Dairy Products - Professor Lichtenstein says dairy products such as milk, yogurt and cheese should be listed as low fat or no fat. She says that no adult needs full fat dairy products in their diet and that eating them adds significant fat content, which in a way contradicts the message at the top of the chart "Fats, Oils, Sweets...Use Sparingly")

Fats - The chart vilifies all fats and she thinks that should be reconsidered. We really want to limit the amount of saturated fats (these come from animal origin so she refers to dairy fats and meat fats) and transfatty acids or hydrogenated fats. She thinks the top of the pyramid should say "Transfatty or hydrogenated fats" only. She doesn't think the chart needs to address the 'good fats' separately, because they fall into the other categories. For example, an avocado would fall under fruits & vegetable category.

Serving Size – Professor Lichtenstein says that there is a great discrepancy between what the government means when it says "6-11 servings" in the bread, cereal, rice & pasta group and what most Americans would consider one serving. The government considers one serving in the breads & grains group to be: one slice of bread, an ounce of cereal or 1/2 cup rice or pasta. (Can you imagine eating only 1/2 cup of pasta?) Now take into account that the average bagel is the equivalent of 5 servings.

In the meat category, the government's serving size is 2-3 ounces of cooked lean meat, fish or poultry. How many ounces do you think your average burger or stea weighs? She wonders if the serving sizes should be changed to better accommodate American's normal portion size. They could increase the serving sizes and decrease the number of servings allowed in each category to compensate.

Quality Of Vegetables - Professor Lichtenstein says the food pyramid could stress the importance of higher nutrient vegetables. Eating iceberg lettuce and celery is a good thing, but they don't have the same nutritional value as romaine lettuce or broccoli. Generally, nutrient rich vegetables have deeper colors.

Fresh Vs. Frozen - Frozen are just as good as fresh. While this may not be an issue that the Pyramid could or should address, it's an important
point to get out to the public. Many people think the value is only there if you eat fresh vegetables and fruits and they'll forgo eating vegetables if they can't get or don't have them fresh. Frozen and sometime canned vegetables can have the same values; sometimes frozen can be even better than fresh because they are frozen just after being picked.

Exercise - Professor Lichtenstein also points out that the chart does nothing to focus attention on the value of exercise. She suggests steps should be chiseled in the side of the pyramid showing someone running up them to emphasize exercise.