The pyramid has been viewed as one of the most powerful symbols in human history. In Egypt it can symbolize sun rays spreading down to Earth (symbolizing the Egyptian sun god Ra’s life giving power). It can symbolize a stairway to heaven for the pharaoh’s soul (ka) to ascend to the afterlife. In the western hemisphere (Aztecs and Mayans) it is viewed as a cosmic mountain linking Earth, sky and the underworld. A connection between humans and the gods, often as sites of sacrifices and renewal. The broader spiritual view across culture based on the shape, symbolizes hierarchy and ascension by the broad physical base narrowing to the unity of the apex. The geometry of the pyramid signifies stability, balance and the journey from the many to the one. The most famous, modern, pyramid image is the unfinished pyramid topped with the eye of Providence (The All Seeing Eye) found on the U.S. one-dollar bill which originally symbolized the strength and duration of the young nation (13 levels for the original colonies ) and divine guidance and providence watching over humanity. In general, pyramids generally stand for something greater than themselves: human ambition reaching for the divine, the bridge between earth and sky or heaven and earth, depending on your beliefs. And the eternal quest for meaning, power and transcendence to a higher level of meaning and worth. Which brings us now to the “New Food Pyramid”. What the hell! Let’s just turn it upside down. What does it mean now?
The U.S. now faces a national health emergency. Nearly 90% of health care spending goes towards treating chronic disease, much of which is linked to diet and lifestyle. More than 70% of adults are overweight and obese and nearly 1 in 3 adolescents has prediabetes. In 1980, the Dietary Guidelines for Americans were introduced,after lawmakers took notice of how some modern eating habits were fueling a rise in chronic disease such as heart disease, strokes, cancer, high blood pressure, diabetes and obesity. The recommendations at that time were that people eat a variety of nutritious foods, including fruits and vegetable, whole grains, dairy, meat, eggs and beans.
Twelve years later, 34 years ago, the first food pyramid was introduced. Here, grains like bread cereal, rice and pasta were touted as the foundation of a balanced diet. The second priority was to add at least two to three servings of fruits and vegetables a day and lastly layer on top some protein from meat, eggs, beans, nuts as well as dairy (milk, cheese, yogurt etc…). Unfortunately, fat and sugar which comprise more than a 1/3 and up to 1/2 of the typical American diet were not directly commented on and just treated as a side note.
Now we have the new, upside down pyramid that was released by the Trump Administration which essentially encourages people to eat less processed and ultra-processed foods.
“Unprocessed foods” are whole foods which have undergone minimal changes, like cleaning, freezing, drying or pasteurizing for safety and convenience.
“Processed foods” are made by adding salt, sugar, oil or other culinary ingredients like butter, honey or vinegar with the goal usually being preservation or enhancing flavors but they are still recognized as coming from whole foods. Examples would be canned vegetable, cheese, fresh baked bread, canned fish in oil and water (tuna, sardines, etc…) salted nuts, and fruit in syrup.
Ultra-Processed foods are industrial formulations made mostly or entirely from substances extracted from foods (oils, fats, sugars, starches, protein isolates) or synthesized in labs (flavors, colors, emulsifiers, preservatives). They are designed for longer shelf life (such as a twinkie that can last forever), low cost, convenience and hyper-palatability (engineered to be addictive and easy to over eat. Similar to illicit drugs that stimulate the dopamine reward response). They are often ready to eat or easy to heat, heavily packaged and marketed aggressively. (The items that you see when watching the Superbowl adds this year and every year). Examples are: soda, chips, candy, instant noodles, frozen pizza, sugary cereals, hot dogs, packaged snacks, fast foods and reconstituted meat products. To keep it simple, if it has a label, it is an ultra-processed food and if it has a label it is not healthy. All labels should just be considered a warning label. The ultra-processed foods often displace whole foods in the diet and are linked to higher risk of obesity, type 2 diabetes, heart disease and certain cancers.
The new guidelines emphasize simple, flexible guidance rooted in modern nutrition science: 1.) Prioritize protein at every meal. You will hear many gym bros say that you need a gram of protein for every pound of you ideal body weight. I feel this is way too much unless you are a moderate to extreme athlete. I think a more realistic goal is 0.5 grams per pound of an individuals ideal body weight (the weight that you feel you should be, not the weight that you actually are) at a minimum and likely 0.7 gram per pound of ideal body weight. 2.) Consume full fat dairy with no added sugars. (I am still fine with low fat but low fat does not mean that it is any less healthy than full fat). 3.) Eat vegetables and fruit throughout the day, focusing on the whole forms. (Thanks to my patient Ray, who is well into his 90s, active and healthy, I was made aware of these benefits. If you go on the Northwestern Health Calculator, when you factor in exercise, smoking status, and diet the parameter that gives you the most life expectancy in additional years is a diet with greater than 5 servings of fruits and vegetables a day). 4.) Incorporate healthy fats from whole foods such as meats, seafood, eggs, nuts, seeds, olives and avocados. 5.) Focus on whole grains, while sharply reducing refined carbohydrates and sugars. 6.) Limit highly processed foods, added sugars and artificial additives. 7.) Eat the right amount for you. Typically a serving the size of your fist is enough. This is based on your age, sex, size and activity level. You need to limit the amount that you eat. I typically recommend that after eating for 3 minutes, wait three minutes and think about if you are really hungry. If you are after the three minute wait go ahead an eat but 95% of the time you will be full. 8.) Choose water and unsweetened beverages to support hydration. Not sodas even if they are diet because the sugar substitutes are not health and linked to weight gain and even certain cancers when used in large amounts (>two, 12 ounce cans a day). 9.) Limit alcohol consumption because there are no benefits and only harm. Wasted calories, and pro-cancer risks.
The main tagline to the upside down pyramid is just try to “EAT REAL FOOD”! Meat and eggs are good but in moderation. I would prefer leaner meats but meat, in general is not a bad thing. For those in fear of cardiovascular disease and high cholesterol, studies show that diet and exercise are only responsible for 10-15% of your cholesterol. You have to blame the cards that you were dealt (genes) from your parents. So eat less, particularly the foods with labels, and eat more fruits and vegetables. Avoid sugars, exercise more and have fun. Stay healthy my friends and turn that frown (or pyramid) upside down:)
Doug
