A Different Kind of 'Food Pyramid' for Better Health

Type: Date: Feature Article Spring 2007

The Dream of the Perfect Food

A food that grants youth and immortality is an ancient dream celebrated in myth. The Greek gods ate ambrosia, which conferred grace or immortality. To stay young forever, the Norse gods ate the golden apples of Idun. Now in the 21st century, science tells us that a healthy diet is important to insuring a long and healthy life. But just what makes for a healthy diet? We are inundated by conflicting nutritional advice.

Pyramid Power
In an effort to simplify food choices, the U.S. Department of Agriculture (USDA) unveiled the now-familiar "food pyramid" in 1992. It divided foods into five groups and recommended daily servings of each. In 2005, the USDA unveiled a new pyramid, "MyPyramid." It tailors recommendations to a user's age and activity level and has more precise information about serving sizes. While a considerable improvement, "MyPyramid" has received mixed reviews. It doesn't discuss foods to avoid, and takes an uncritical approach to the foods it includes. Two months before MyPyramid appeared, another food pyramid quietly bowed, one specifically designed to promote healing. The Healing Foods Pyramid (HFP) includes only those foods known to have healing benefits or to contain essential nutrients. The HFP is the braindchild of Dr. Monica Myklebust and dietitian Jeanna Wunder of the University of Michigan's Integrative Medicine Clinical Services. During two years' review of scientific studies, they noted striking similarities of nutrition recommendations for the prevention and treatment of such conditions as cancer, heart disease, high serum lipids, diabetes, inflammatory bowel disease, headaches, mood disorders and chronic pain. "I am a family doctor, and was looking for practical answers. We devised our pyramid because there wasn't a nutrition tool that encompassed what was important," said Myklebust. "We hope it will serve as a practical guide to healthy eating."

The Healing Pyramid

The first thing that strikes you about the HFP is that its foundation is not a food at all, but water, with a recommended 64-96 ounces daily. Next level up are a variety of fruits and vegetables, low in calories but abundant in fiber, vitamins, and minerals. Next are grains and starchy vegetables, then legumes including soy. "Soy, for instance, is something most of the world eats, but is rarely treated in the standard food pyramid," said Myklebust. Dairy, eggs, fish, and meat are all covered in detail, but described as "optional" recognizing that some may choose a vegan diet. Dairy emphasizes low-fat choices; meats should be consumed no more than one to three servings weekly. There are also a number of categories unique to the Healing Foods Pyramid, such as a section on seasonings. Accompaniments such as alcohol, dark chocolate, and tea are given special consideration. Finally, at the top, a "personal space" is left blank for food which the user considers to be healing to be enjoyed occasionally. A click on a food category on the HFP immediately brings the user to a "Facts About" guidelines that detail serving sizes, health benefits, and special considerations. Even if you feel your diet is already a healthy one, check out the "Hot Topics" -- detailed discussions of subjects such as coffee, mushrooms, and sweeteners.
REFFERENCE: http://agingresearch.org/content/article/detail/1349

Delicious and Healthy High Calorie Foods

Breakfast Cereal Since breakfast is the most important meal of the day, start your day by eating a portion of breakfast cereal every morning to give yourself a good, healthy calorie boost, as well as the required energy to face the day. A 50 g serving will give you about 185 calories. Breakfast cereals are also good high calorie foods for kids. Ensure that you limit the intake of sugar-coated varieties as they will cause unhealthy weight gain in kids and adults alike. Peanut Butter Spread a thin layer of natural, unsweetened peanut butter on a slice of whole wheat bread to gain healthy calories. One teaspoon of peanut butter contains about 63 calories. You can also spread peanut butter on your favorite fruit or a celery stick for a delicious snack. Butter/Margarine This is not a green signal to indulge in a nice and thick layer of butter over toast. The idea is to gain healthy calories by spreading a thin layer of butter or margarine on a piece of toast, to get about 52 calories from the butter and 66 calories from the slice of toast. Avocados High calorie but healthy fruits such as bananas and avocados are helpful in your quest for weight gain. Both fruits are rich in vitamins, minerals and fiber, which are helpful in keeping certain diseases at bay. A medium banana contains about 116 calories, while 1 cup of sliced avocado contains about 235 calories. Nuts A daily handful of nuts, comprising walnuts (14 in one half), almonds (6 calories in 1 almond), and pecans (13 calories in 1 pecan) is useful in gaining all those healthy calories required for weight gain. These are rich in omega-3 fatty acids and proteins that are healthy for the heart. Consider the number of nuts based on the calories you wish to consume. Yogurt Consuming a cup of natural, plain, fat-free yogurt will provide you with about 137 calories, along with a good dose of calcium and protein. Do not opt for sweetened and flavored yogurts as these contain unhealthy fats. You may also consume low-fat but unsweetened varieties of yogurt. Pasta Pasta is a good source of the complex carbohydrates required for a balanced diet, and it is not as high in calories as one may assume. It is the way it is eaten that makes it calorie rich and unhealthy. A portion of pasta in a salad can actually make it a good source of healthy calories. 1 cup of whole wheat spaghetti contains 174 calories while a 100 g serving of linguini will give you 352 calories. Olives Olives and olive oil are healthier choices of high calorie foods. Sprinkle some olives on a salad or in your pasta, and draw the benefits of this fruit rich in vitamins A and E, and in omega fatty acids. One black olive contains about 5 calories, while one tablespoon of olive oil contains about 120 calories, which does not affect the heart. Potatoes As is the case with pasta, even potatoes have been tagged as unhealthy and fattening. However, there are several nutritional benefits of potatoes, and when eaten boiled or baked, without the sour cream, these can give you those necessary healthy calories to gain weight. A medium-sized baked potato will give you 161 calories.

Dried Fruits Dried fruits such as figs, prunes, raisins and apricots are delicious, and can be added to anything you add nuts to. Be it your morning cereal or a salad, or simply enjoyed with a handful of nuts, these make for high-calorie and healthy snacks. 1/4 cup of raisins contains 85 calories while 1 whole dried fig contains 47 calories. 1/4 cup of prunes contains about 102 calories. Dates While not all of you may take to the taste of dates, those of you who do can enjoy these wonder fruits in a whole lot of ways - date chutneys, chopped date garnish on puddings, or a few enjoyed on their own. Not only these help in healthy weight gain, they even help cut cholesterol, enhance the digestion process, and generally keep you feeling fit and healthy. 1 date contains about 23 calories, so you can decide exactly how many calories you want to consume from dates. The number of calories will vary based on the variety you find. Dark Chocolate Every chocolate lover is sure to jump at the opportunity to enjoy dark chocolate, irrespective of whether she/he is on a weight gain or weight loss program. This wonderful delight is great for both, when consumed in moderation. The antioxidants in dark chocolate contribute towards keeping you healthy, while its delicious bitter-sweet taste fulfills your sweet tooth craving. 1 square of dark chocolate contains about 27 calories. Eggs All bodybuilders swear by the protein that eggs provide and consume these frequently to help develop muscle. Even if you don't want to become a bodybuilder, you can definitely rely on eggs to give you some healthy calories. One whole hard-boiled egg contains 78 calories, while one fried egg contains 90 calories. If you use a small amount of oil to fry your egg, you can safely consume it regularly. Salmon Salmon is enriched not only with healthy oils that contribute to weight gain, it is also a rich source of omega-3 fatty acids that are essential for good memory, great skin and great hair. A 100 g grilled salmon steak contains 215 calories. Fruit Juice Fruit juices are great once in a while, and pack a whole lot of healthy calories for those of you enjoy them. For instance, a glass of fresh orange juice will give you about 134 calories. As far as possible, try consuming fresh fruit juices with the pulp to also get the fiber from them. Canned varieties are great if you consume the ones without added sugar. Cheese Cheese is delicious, and healthy when eaten in small regular doses. Providing you with all the calcium and protein you need, a slice of cheese on a slice of whole-wheat toast with a few olives can make a great snack. A slice of cheddar cheese contains about 113 calories, while a wedge of feta cheese contains about 100 calories. Berries Packed with antioxidants and a whole lot of flavor, enjoy an assortment of berries raw, with yogurt, with your breakfast cereal, or simply make a smoothie and get all the healthy calories from each of these foods. A cup of fresh blueberries contains about 81 calories while a cup of fresh strawberries contains about 50 calories. Whole Milk While a lot of you may make faces at the thought of having milk, you have to understand that whole milk gives you a lot of good calories as well as the necessary calcium and protein your body requires. A glass of whole milk packs 146 calories. If you don't enjoy it just like that, make a milkshake with your favorite fruits. Just remember not to add too much sugar or ice cream or the purpose of the drink will be lost. You may add a little plain yogurt to thicken it.

CARBOHYDRATE INTAKE Latest recommendations for carbohydrates, are that they should consist of about half of the daily calorie intake - which is approximately 45%-65% of the total daily calorie intake. Carbohydrates provide the following amount of energy: 4 kcal / g For example: An adult on a 2000 calories a day diet needs: For 45% of the calorie intake:

900 calories should be carbohydrate foods (2000 x 0.45 = 900) or 225g of worth of carbohydrate foods (900 calories / 4 calories/g = 225g)

For 65% of the calorie intake:

1,300 calories should be carbohydrate foods (2000 x 0.65 = 1300) or 325g of worth of carbohydrate foods (1300 calories / 4 calories/g = 325g)

FAT INTAKE Fats (or lipids, which is the nutritional / scientific term) come in all types, but the ones that are recommended to be eaten on a regular basis are the unsaturated ones (polyunsaturated and monounsaturated fats). Latest recommendations for fats, are that they should consist of about 25%-35% of the total daily calorie intake. For example: An adult on a 2000 calories a day diet needs:

60g unsaturate fat (if 25% of calorie intake) 90g unsaturate fat (if 35% of calorie intake)

PROTEIN INTAKE Latest recommendations for proteins, are that they should consist of about 15%-35% of the total daily calorie intake, or 0.8g per kg of body weight per day (infants and children the recommended intake is slightly higher because they require a lot more protein due to the fact they are growing and require it to build more muscle tissue). For example: A 60g adult on a 2000 calories a day diet needs:

48g protein (60kg x 0.8g/kg)

An 80g adult on a 2000 calories a day diet needs:

64g protein (80kg x 0.8g/kg)