John Fodor’s Health Corner

The U.S. Department of Agriculture came out with what they called The Food Pyramid in 2005. The pyramid identified basic food groups that are generally accepted as foods necessary for a well balanced diet. The food groups include:

· grains

· vegetables

· fruits

· milk products

· Meat and beans

(Steps to a healthier you (2005, January). U.S. Department of Agriculture. <http://www.mypyramid.gov/>)

Important foods are identified in each of the food groups.

In the Grain group, for instance, emphasis is placed on whole grains such as such as brown rice, buckwheat, oatmeal, whole wheat cereal flakes and cornmeal, whole wheat bread, and popcorn.

The fruit group consists of any fruit or 100% fruit juice. Fruits can be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Vegetables are organized into 5 sub-groups:

Dark green vegetables, such as broccoli, spinach, and turnip greens Starchy vegetables, such as corn, green peas, and potatoes Orange vegetables, such as carrots, sweet potatoes and butternut squash

Dry beans and peas, such as black beans, garbanzo beans, and lentils

Other vegetables, such as artichokes, asparagus, beats, and cabbage

Milk products include milk and foods from milk that contain their calcium content. Foods made from milk that does not contain their calcium content, such as cream cheese and butter are not considered part of the milk group. Emphasis is also placed on switching gradually from whole milk to reduced fat (2%), then to low fat (1%) and finally to non-fat or skim milk.

Foods in the meat group include poultry, fish, dry beans or peas, eggs, nuts, and seeds. Dry beans and peas are part of this group as well as the vegetable group. However, stress is placed on eating fish and beans and selecting lean cuts of meat and cutting off any of the extra fat on meats.

A modified version of the Food Pyramid, known as MyPyramid, was also developed by the Department of Agriculture. It is an internet-based program that provides for individualized dietary guidance based on sex, age, height, weight and exercise habits. See My Pyramid Plan (http://www.mypyramid.gov/mypyramid/index.aspx)

Food Guide for Older Adults

Recently, researchers at Tufts University developed a modified version of MyPyramid, called the Food Guide Pyramid for Older Adults. While it is similar to MyPyramid and continues to place emphasis on sound nutrient sources and the importance of fluid balance, it has additional information on foods that best meet the needs of older adults as well as the importance of physical exercise.

Essentials of the modified food guide for older adults include:

• Whole, enriched, and fortified grains and cereals such as brown rice and 100% whole wheat bread
• Bright-colored vegetables such s carrots and broccoli
• Deep-colored fruit such as berries and melon
• Low- and non-fat dairy products such as yogurt and low-lactose milk
• Dry beans and nuts, fish, poultry, lean meat and eggs
• Liquid vegetable oils and soft spreads low in saturated and trans fats
• Fluid intake
• Physical activity such as walking, house work and yard work

The Modified MyPyramid for Older Adults can be obtained in the January 2008 issue of the Journal of Nutrition.

Essential information about foods and nutrition along with detailed descriptions of the food groups identified in the Department of Agricultures Food Pyramid and the health benefits of the food groups are included in chapter 2 of my book, Maintaining Your Health and Vitality: A Health Guide for Seniors and Their Families.