Nutrition Hotline
By Reed Mangels, PhD, RD
USDA'S FOOD PYRAMID AND VEGETARIAN DIETS
QUESTION: Recently the U.S. Department of Agriculture (USDA) unveiled a new diet plan shaped in the form of a food pyramid, with grains (6 to 11 servings daily) forming the foundation. Other recommended diet items were vegetables (3 to 5 servings daily), fruits (2 to 4 servings daily), dairy products (2 to 3 servings daily), and protein sources including dried beans and nuts (2 to 3 servings daily). My questions are: Does the USDA diet provide adequate minerals, vitamins, and other nutrients for vegetarians? Also, what constitutes a serving size?
- T.H., NC
ANSWER: The Food Guide Pyramid was introduced by the U.S. Department of Agriculture to replace the previously used 4 Food Group Plan. The pyramid was first sent to the printer in 1991 but release was held up for over a year and the pyramid was slightly revised at a cost of about $855,000 and released in 1992. Health professionals charged that the delay was an attempt by the meat industry to squelch the pyramid because of meat's position on the chart.
The pyramid is an attempt to encourage Americans to eat more grains, fruits, and vegetables, which form the base of the pyramid. Dairy products and a group called "Meat, Poultry, Fish, Dried Beans, Eggs, and Nuts" are near the top of the pyramid because the foods in these groups tend to be relatively high in fat. At the top of the pyramid are fats, oils, and sweets which are to be used "sparingly." Some nutritionists have questioned the grouping of dry beans with meat, eggs, and nuts since dry beans are considerably lower in fat.
Serving sizes are as follows:
* 1 slice bread; 1 ounce dry cereal; 1/2 cup cooked cereal, rice or pasta
* 1/2 cup cooked or chopped raw vegetables; 1 cup raw leafy vegetables
* 1 piece of fruit; 1/2 cup canned fruit; 3/4 cup fruit juice
* 8 ounces of milk or yogurt; 1-1/2 ounces of cheese; 2 ounces of processed cheese
* 1 to 1-1/2 cups of cooked dried beans; 2 to 3 eggs; 4 to 6 Tablespoons of peanut butter
The adequacy of the Food Guide Pyramid depends to some extent on food choices. Two apples would count as 2 servings from the fruit group but would not provide as much vitamin C as 1 apple and 1 orange, which would also count as 2 servings of fruit. By eating a variety of foods, it is quite possible for a vegetarian to get an adequate diet by following the Food Guide Pyramid.
For example, the following vegetarian menu selected using the minimum number of servings for each group from the pyramid, would be nutritionally adequate although low in calories:
* 3 slices bread; 1 ounce cold cereal; 1 cup pasta
* 1/2 cup cooked broccoli; 1 cup lettuce; 1 baked potato
* 1 apple; 1 banana
* 1 cup cooked lentils; 4 Tablespoons of peanut butter
* 2 cups 1% fat milk
If the minimum number of servings are selected from each category, the plan will only provide about 1600 calories, less than many people need. To get more calories, choose additional foods, especially from the grains, fruits, and vegetables groups.
In order for vegetarians to follow a low fat-diet, I would suggest using non-fat dairy products and limiting use of high fat or high cholesterol foods like peanut butter or eggs.
What about vegans? A brochure produced by the USDA about the Food Guide Pyramid states, "Foods in one group can't replace those in another. No one of these major food groups is more important than another for good health, you need them all." Jackie Haven, R.D., a nutritionist with USDA, explained that the pyramid was developed for individuals eating traditional American diets and was not planned to accommodate a vegan diet. She recommended that those who have questions about planning vegan diets consult a registered dietitian or other nutrition professional.
