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Most of us grew up with the USDA’s old “basic four” food groups, first introduced in 1956:

1) Protein: meat, poultry, fish, eggs, beans, nuts
2) Dairy: milk, cheese, yogurt
3) Grains: bread, cereal, rice, pasta
4) Fruits & Vegetables

In 1992, the USDA created the Food Pyramid Guide as a visual aid:

The Food Pyramid has continuously generated controversy among health experts.  For example, certain dietary choices that have been linked to heart disease (such as three cups of whole milk and an 8 oz. serving of hamburger daily) were technically permitted under the pyramid’s guidelines. The pyramid also lacked differentiation within the protein-rich group (“Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts”).

Some of the recommended quantities came under criticism for lack of clarity. For instance, the pyramid recommends 2-3 servings from the protein-rich group, which is intended to be a maximum. Yet, the pyramid recommends 2-4 fruit servings, but this is intended to be the minimum.

The fats group as a whole have been put at the tip of the pyramid, under the direction to eat as little as possible, which is largely problematic. Under the guide, one would assume to avoid fats and fatty foods, but fat is essential to our health. Unsaturated fats from a natural source can actually aid in weight loss, reduce heart disease risk, lower blood sugar, help brain function, and even lower cholesterol. These fats can be found in olive oil, nuts, seafood, and avocados.

So, in 2005, the USDA revised its dietary recommendations and created the MyPyramid, which re-arranged the food groups, adjusted some recommended serving sizes,  and also included the importance of exercise (that’s the figure walking up the stairs).

There are claims that the USDA was (and continues to be) unduly influenced by political pressure exerted by food production associations in the creation of the MyPyramid. Food industries, such as milk companies, have been accused of influencing the USDA into making the colored stripes on the MyPyramid larger for their particular product.

The milk section is clearly the easiest to see out of the six sections of the pyramid. This makes individuals believe that more milk should be consumed on a daily basis compared to the others. (More milk than fruit? Really?) Furthermore, the inclusion of milk as a group unto itself implies that is an essential part of a healthy diet, despite the 60% of people who are lactose intolerant (not to mention the number of cultures that have historically consumed little if any dairy products).

The Harvard School of Public Health states this about the new MyPyramid:

“The recommendation to drink three glasses of low-fat milk or eat three servings of other dairy products per day to prevent osteoporosis is another step in the wrong direction. Of all the recommendations, this one represents the most radical change from current dietary patterns. Three glasses of low-fat milk a day amounts to more than 300 extra calories a day. This is a real issue for the millions of Americans who are trying to control their weight. What’s more, millions of Americans are lactose intolerant, and even small amounts of milk or dairy products give them stomachaches, gas, or other problems. This recommendation ignores the lack of evidence for a link between consumption of dairy products and prevention of osteoporosis. It also ignores the possible increases in risk of ovarian cancer and prostate cancer associated with dairy products.”

Since the introduction of the “basic four” food groups over 50 years ago, we’ve learned quite a bit more about nutrition, including the importance of fiber, the health risks of fats and cholesterol, and the disease-prevention powers of nutrients found exclusively in plant-based foods.  We’ve also found that that plant kingdom provides excellent sources of nutrients once only associated with meat and dairy, namely protein and calcium. And with all the controversy (nutritional and political) surrounding the USDA’s Food Pyramid, the Physicians Committee for Responsible Medicine (PCRM) developed the NEW four food groups.  This no-cholesterol, low-fat plan supplies all of an average adult’s daily nutritional requirements, including a substantial amount of fiber.

The New Four Food Groups

1) Fruit
3 or more servings per day
1 serving = 1 medium piece of fresh fruit, 1/2 cup cooked fruit, 4 oz juice)

Fruits are rich in fiber, vitamin C, and beta-carotene. Be sure to include at least 1 serving per day of fruits that are high in vitamin C – citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain much fiber.

2) Vegetables
4 or more servings per day
1 serving = 1 cup raw vegetables, 1/2 cup cooked vegetables

Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or cabbage are especially good sources of these important nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet.

3) Whole Grains
5 or more servings per day
1 serving = 1/2 cup rice or other grain, 1 oz dry cereal, 1 slice bread

This group includes bread, rice, tortillas, pasta, hot or cold cereal, corn, millet, barley, and bulgar wheat. Build each of your meals around a hearty grain dish – grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc.

4) Legumes
2 or more servings per day
1 serving = 1/2 cup cooked beans, 4 oz tofu or tempeh, 8 oz soymilk

Legumes, which is another name for beans peas, and lentils, are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soymilk, tempeh, and texturized vegetable protein.

*Note* It is important to include a good source of vitamin B12, such as fortified cereal, fortified soy milk, or a vitamin supplement.

Try the new four food groups and discover a more healthful way to live!  The largest killers of Americans – heart disease, cancer, and stroke – have a dramatically lower incidence in those consuming primarily plant-based diets. Weight problems – a contributor to a whole host of health problems – are also reduced by following the new four food groups recommendations.

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Breakfast: Cereal and rice milk
Lunch: Amy’s Macaroni & Soy Cheeze
Dinner: Tempeh cooked in Trader Joe’s Island Soyaki sauce
with loaded baked red potatoes (loaded with: Tofutti’s vegan sour cream, Daiya vegan cheese, bac’n bits, and fresh chives grown on my balcony)

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