Healthy Eating Pyramid And Six-Pack Abs

About the only thing that the Healthy Eating Pyramid and the USDA Food Guide Pyramid share is their emphasis on vegetables and fruits. Other than that, they are different on almost every level. In the chapters that follow, I will lay out the evidence that shaped this blueprint for healthy eating and will also chart out extra information to help people with special nutritional needs get the most benefit from what they eat. These people include pregnant women, older people, and people with, or at high risk of, heart disease, diabetes, high choles­terol, high blood pressure, and some other chronic conditions.

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For now, though, the following list of the seven healthiest changes you can make in your diet offers an overview that describes how the Healthy Eating Pyra­mid differs from the USDA Pyramid. Topping the list is controlling your weight.

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Watch your weight. When it comes to long-term health, keeping your weight from creeping up on you is more important than the exact ratio of fats to car­bohydrates or the types and amounts of antioxidants in your food. The lower and more stable your weight, the lower your chances of having or dying from a heart attack, stroke, or other type of cardiovascular disease; of developing high blood pressure, high cholesterol, or diabetes; of being diagnosed with post­menopausal breast cancer, cancer of the endometrium, colon, or kidney; or of being afflicted with some other chronic condition. Yes, it is possible to be too thin, as in the case of anorexia nervosa, but otherwise very few American adults fall into this category.

Eat fewer bad fats and more good fats. One of the most striking differences is the placement of healthy fats in the foundation of the Healthy Eating Pyra­mid instead of relegating all fats to the "Use Sparingly" spot at the top. The message here is almost as simple as the USDA's and far better for you: Fats from nuts, seeds, grains, fish, and liquid oils (including olive, canola, soybean, corn, sunflower, peanut, and other vegetable oils) are good for you, especially when you eat them in place of saturated and trans fat.