Notes from the Scientific Department
Several readers contacted us to ask if the serving sizes of foods in the USDA's Food Guide Pyramid's Meat, Poultry, Fish, Dried Beans, Eggs, and Nuts were correct (Nutrition Hotline, May/June 1993). A common comment was that 1-1/2 cups of cooked dried beans, 3 eggs, or 6 tablespoons of peanut butter sounded like a lot for one serving, especially when 2-3 servings from this group are recommended daily.I agree that these amounts are ridiculous for the average person. They are the correct serving sizes, however, according to the Food Guide Pyramid. A half cup of beans, an egg, or 2 tablespoons of peanut butter is said to be nutritionally equivalent to 1 ounce of meat, which is 1/3 of a serving from this group.
Obviously, the Pyramid does not realistically accommodate the needs of vegetarians. When have most of us eaten 1-1/2 cups of beans and over 1/3 cup of peanut butter in a day? Other foods commonly eaten by vegetarians such as tofu, tempeh, and soy milk are not even mentioned.
What has apparently happened is that the Pyramid was designed to meet the needs of Americans eating traditional diets, not vegetarians. It would not be that unusual for a meat eater to replace an ounce of meat with a half cup of beans occasionally. This lack of regard for vegetarian diets is somewhat surprising since the stated purpose of the Pyramid is to help Americans "choose a healthful diet that's right for you". Vegetarian diets have repeatedly been shown to be healthy, even when they don't include 3 cups of beans a day.
So what's a vegetarian to do? Face it, the Food Guide Pyramid does not realistically meet our needs. It is a way for many Americans to improve their diets but will need to be modified as diets become more plant centered. For now, if you feel you need a food guide, consider using one designed for vegetarians. For example, "Eating Well - The Vegetarian Way" published by the American Dietetic Association suggests choosing 2 to 3 servings of legumes and other meat substitutes with a serving described as 1/2 cup cooked beans, 4 ounces tofu or tempeh, 8 ounces soy milk, or 2 tablespoons of nuts or seeds.
Reed Mangels, Ph.D., R.D.
