The New and Improved Food Pyramid

The Physicians Committee For Responsible Medicine created the new and improved four food groups in 1991. The new food groups from the Food Pyramid consist of eating low-fat meals without cholesterol. Such groups are especially beneficial for people who have a family history in heart disease, cancer or stroke as well as people with weight problems. Such food has lots of fiber, protein and calcium because it is made up of a vegan diet mostly comprised of fruits, vegetables, legumes and grains. Cholesterol and fats have been taken out of the four food groups in order to create the new, improved and healthier version. With this new Food Pyramid, it is recommended to add some B12 vitamins, such as fortified cereal and vitamin supplements, whether in food or pill form.

Fruits are filled with fiber, Vitamin C and beta-carotene. It is recommended to eat three to four servings of fruits per day. Citrus fruits, melons and strawberries have a lot of Vitamin C, and should be included in your daily consumption. For example, each day, eat two fruits as well as drink one glass of fresh juice in your breakfast, lunch, snack and/or dinner. And, eating fruit has more fiber than drinking a glass of fruit juice.

Legumes are filled with fiber, protein, iron, calcium, zinc, and B vitamins. This food group includes such food as beans, peas, lentils, chickpeas, baked and fried beans, soymilk, tempeh, and vegetable protein. Try to eat two to three servings per day of such dishes as a cup of cooked beans and a cup of tofu or tempeh as well as drink one glass of soymilk.

Since whole grains are filled with fiber, complex carbohydrates, protein, B vitamins and zinc, you should eat between five to eleven servings of whole grains per day. Whole Grains include bread, rice, tortillas, pasta, hot or cold cereal, corn, millet, barley and bulgur wheat. An example of a typical whole grain dish includes adding a cup of rice or other grain with your lunch, a cup of dry cereal for breakfast, and one slice of bread with your dinner.

Vegetables are filled with vitamin C, beta-carotene, riboflavin, iron, calcium and fiber. Be sure to eat four to five servings of dark green leafy vegetables as well as dark orange and yellow vegetables per day, in each meal. Add such vegetables as broccoli, collards, kale, mustard and turnip greens, chicory, cabbage, carrots, winter squash, sweet potatoes, and pumpkin in your lunch and dinner. For example, eat a cup of raw vegetables for lunch in a salad form and a cup of cooked vegetables with your dinner.

Furthermore, if you need to cook your food, vegetables, legumes and grains, use olive oil, honey, and/or sea salt. Eating raw vegetables with their skin is considered much healthier because raw vegetables provide a lot of fiber. But, if you want to cook your vegan food, consider baking, broiling, steaming or stir-frying for healthier hot meals. Also, drink, at least, eight glasses of purified, filtered or alkaline water per day.

Therefore, the new Food Pyramid is much healthier than the old Food pyramid because it is comprised of a vegan diet that doesn’t have dairy, meat, eggs, salt, fats, sweets, sugar, artificial sweeteners and other artificial products. Eating from the new food group as well as exercising regularly provides a healthy way to lose weight as well as enables you to live a longer and a healthier life.