For most of us, our first understanding of nutrition came from learning the food pyramid at school. It’s helped thousands of kids grasp how to eat well. Though right at the time, much has changed since their introduction over 40 years ago.
At its core, the food pyramid is a general guide to healthy eating. As our understanding of nutrition has grown over the years, so too has the pyramid. There’s no one-size-fits-all when it comes to health. The food pyramid is simply a guide for the nutrition process, working from our daily staples at the bottom to those we should go a little lighter on at the top.
Are you looking to refresh your own understanding of nutrition or start educating your little ones? Here’s what you need to know about the food pyramid.
Why is a healthy eating guide important?
The landscape of nutrition has moved a lot over the last few decades. Our parents and grandparents made most of their meals at home. From their dinner plates being vegetable-packed to your lunchbox being full of home baking, there were significantly fewer processed foods on the table. Meals of yesteryear were packed with whole food goodness.
Today, we have many more options available to us. Highly processed foods are at every corner, cheap as chips and framed as the most convenient option. They bring with them a slew of saturated fats and sugars, as well as potential health issues such as obesity and high blood pressure. Instead of eating whole foods on autopilot, you now have to actively choose nutritious food options.
That’s where the food pyramid comes in. Sadly, many people nowadays haven’t been educated on good nutrition. The pyramid helps to make this type of education accessible to the general public, mainly focusing on macronutrient levels. Knowledge is power when it comes to informed food choices.
Macronutrients are your large food groups, also known as carbohydrates, proteins, and fats. Micronutrients are vitamins and minerals drawn from mostly plant foods to keep your body functioning in a healthy way. To get a good mix of macro and micronutrients, you need to eat a variety of foods and serving sizes. This combo impacts every part of your body, from your mind to your immunity. The food pyramid packages this understanding into one easy-to-follow guide.
How did the food pyramid come about?
The concept of the food pyramid was introduced in Sweden in the 1970s. From there, each country really made it their own. It hit our shores in the 1980s, and the rest is history. The Australian food pyramid of the 1980s looks very different from the 2015 update. That’s because the pyramid reflects what we have easy access to in our supermarkets, with the latest version having a few more distinctly modern items than what you were taught in your childhood classroom. In addition to fruits and vegetables, things such as couscous and tofu are also given their moment to shine.
Do we still use the food pyramid in NZ and Australia?
Australia’s healthy eating guide was updated in 2015 and emphasizes variety. When planning your weekly shop, it can be a helpful tool.
Pick items from each food group, focusing on delicious plant-based foods to get those much-needed nutrients. Using the current version, you might swap in more modern items, like quinoa and soy milk, to strike that all-important balance. Also, hunt down foods that have limited saturated fats and sugars.
Your recommended servings per day are:
● Fruit & vegetables – at least 5-6 servings of vegetables and two servings of fruit every day.
● Grains (bread, rice, pasta, cereals) – at least six servings daily.
● Milk and milk products (cheese, yogurt) – at least 2.5 servings daily.
● Legumes, nuts, seeds, fish, seafood, eggs, poultry, or red meat with fat removed – at least 2.5 servings daily.
You’ll notice that your weekly takeaway hasn’t made it on the list. The majority of Aussies don’t follow the food pyramid, so you’re not alone. A whopping 93.3% of kiwis don't east the recommended daily intake of fruit and vegetables. It’s thought that only half (50%) of Aussie adults eat the recommended amount of fruit daily, and only 7% eat enough vegetables!`
How to make healthier choices
So, how do you use the food pyramid to shift from a beige plate to a bright one? Start by wandering down the fruit and vegetable aisle to see what’s in season. Seasonal produce is often cheaper, but if you struggle to make your way through the crisper draw, frozen and canned produce might be more your style. They’re stored at their peak and are easy to prep.
If you feel panicked by meal planning, here’s your starter checklist:
● Make smarter canned choices. Look for the lower salt or sugar options on the shelf.
● Test out your green thumb. Try growing your own vegetables, fruit and herbs. You might even search out wild varieties, like watercress.
● Store your food well. Keeping your produce at the right temperature can help preserve its flavour and nutrient quality.
● Wash your produce. The skin of fruits and vegetables contains many nutrients, so try to opt for this over peeling.
● Don’t overcook your vegetables. Get them al dente, but don’t cook out all the goodness.
● Get familiar with the nutrition panel. It will help you make smarter food choices, like which yogurt will better meet your nutrient needs.
● Opt for lower sugar and fat options. With lower-fat foods, be careful that they haven’t made their way to deliciousness by loading up on sugar.
Whether you’re feeling lost on your food journey or just need a little refresher, the food pyramid provides a great foundation for success. Eat well, eat wide and eat whole foods, choosing options that suit your personal palate. The guidelines move with our understanding, so who knows what we’ll be recommended in 50 years!
Pregnant women, older women, and children have unique dietary requirements. If you have a health concern please talk to your doctor or nutritionist about specific dietary requirements.
To find out how to get started on the Shots, check out our Get Started page.
If you're a returning shotster, head over to the Online Store.
For more help refer to our FAQs or Contact Us.
