The Food Pyramid
Terms you should be aware of for this discussion:
HIIT - High Intensity Interval Training
FDA - The Food & Drug Administration
The original Food Pyramid as we know it – was created by the FDA (Food & Drug Administration) in the United States of America in 1992. Many variations existed prior to 1992, like the food wheel and the Daily Food Guide. The very first from Sweden in 1974, created by Anna-Britt Agnsater. This was in response to the 1943 USDA Food Guide, which was designed to help people ration food during World War II.
Its main goal was to create a guideline for people to use regarding food intake for nutritional value. Variety. Moderation. Proportion. The pyramid was thus a portion scale; not a priority scale. In the bigger picture, the World Bank in 1990 set a goal to half extreme poverty by 2015. In this period, they lifted 1 billion people out of extreme poverty.
As of 2024, approximately 700 million people—about 8.5% of the global population—live in extreme poverty, defined by the World Bank as surviving on less than $2.15 per day. This figure has remained relatively stable in recent years, with projections suggesting that, if current trends continue, 622 million people (7.3% of the global population) will still be living in extreme poverty by 2030.
The Standard American Diet (SAD) was nothing more than a solution to a business problem. Food was to be produced on scale. At that time there were too many people in the world that was under nourished. Secondly, it can’t cost too much. It also had to be non-perishable and portable. And, obviously, it must taste really good!
The solution to these four challenges, is what we have today. So that did solve the problem of under-nutrition on the pure caloric front – so we are victims of our own success in that sense.
Is the nutrient value of our foods deteriorating, so what we want to consume more? Thus, more calories intake, to meet the nutritional value?
According to Dr. Peter Attia, we are opportunistic omnivores. We evolved eating pretty much anything we could, but we did not eat that much of it, because we did not really have that much of it. And our predecessors were wildly active!
The Food Pyramid consists of four levels - a visual representation of a healthy diet, dividing foods into different categories based on their nutritional value.
Level 1: Grains that provide carbohydrates and fibre.
Level 2: Vegetables and Fruits that provide essential vitamins, minerals, fibre, and antioxidants.
Level 3: Protein and dairy that provide protein, calcium, and other important nutrients.
Level 4: Fats, Oils and Sweets - They should be consumed sparingly, as they are high in calories and fats, especially unhealthy trans fats and added sugars.
Macro nutrients include carbohydrates (level 1), proteins (level 3), fats (level 4) and water. Micronutrients includes vitamins and minerals. Macronutrients are needed in larger quantities and provide energy whilst Micronutrients are needed in smaller quantities but are vital for regulating body functions.
Herbs and spices that should be part of your daily intake includes Arrowroot, Cinamon, Turmeric, Basil, Mint, Cayenne, Dill Weed and Curry Powder.
A change in behaviour happens in five stages – from pre-contemplation, contemplation, preparation, action and maintenance.
The Food Pyramid was replaced by MyPlate in 2011. The fourth level, fats and oils & sweets were removed; grains were replaced with whole grains, vary your vegetables and proteins. This now gets updated every five years.
The average body fat content has skyrocketed from 12% in 1990 to 40% in 2024. Childhood obesity has followed a similar trend.
A few interesting facts at this point; your body can convert proteins into carbohydrates – and not vice versa. There is a major difference between fats as a food group and fats as a nutrient. Fiber is the only carbohydrate that does not spike your insulin. The cortisol hormone peaks at 8am. (all topics for a next discussion).
Realistically, it is better to eat carbohydrates and exercise, than it is to avoid them and not have the energy to exercise properly.
What is then the solution. Should I go on one of the many (Ketogenic, Mediterranean, Vegan, Vegetarian, Carnivore, Intermittent Fasting, Paleolithic, Raw, Atkins, Elimination, Flexitarian, Gluten Free, South Beach, Zone, Fruitarian, Pegan, Detox, Pescatarian) diet options out there?