food pyramid in 2023
As the world continues to advance in science, technology and nutrition, the traditional food pyramid of grains, dairy, and proteins is being replaced with new guidelines for healthy eating. In 2023, the updated food pyramid takes into account the latest health information and dietary trends.
Grain Groups
In 2023, the grain group base of the food pyramid is still the same. Grains include whole wheat, brown and white rice, oats, and similar whole grains. However, the new guidelines state that all grains should be chosen carefully for their whole grain benefits for their nutritional content and integrity.
Fruits and Vegetables
Fruits and vegetables have a large role in the new food pyramid. Most fruits and vegetables are grouped together as wholefoods, meaning that various fruits and vegetables can be combined to make up the majority of a meal. Fruits and vegetables are an important source of vitamins and minerals while also providing dietary fibre and protein.
Dairy and Alternatives
The new food pyramid also states that dairy and alternatives are an important part of a balanced diet. Dairy milk and milk products are recommended as a calcium source, while plant-based milk can provide similar benefits and contain fewer calories and fat. Nut-based alternatives to milk or yogurts, such as almond milk and coconut yogurt, are also great for a healthy snack or meal.
Protein
Protein is still an essential part of the food pyramid. The traditional proteins such as beef, chicken and fish are still acceptable and recommended, but there is an emphasis on lean proteins and plant proteins. This includes legumes such as beans, peas, and lentils, as well as nuts, tofu, tempeh and whole grains.
Fats
The fats group is no longer a standalone group in the pyramid; instead fatty foods such as nuts, nut butters, avocados, and oils are to be consumed in moderation as part of the other food groups. Heart-healthy unsaturated fats are preferred, such as olive and canola oil.
Sweets, Fats and Oils
Sweets, fats and oils remain at the very top of the food pyramid in 2023. These are considered to be the least healthy food types and should be consumed in small and infrequent amounts. Occasionally indulging in sweets is a good way to satisfy cravings without ruining your diet, but sweets are not a necessary part of a healthy diet.
The new food pyramid in 2023 encourages the consumption of whole foods, lean proteins, and healthy fats in small amounts. Making sure to get enough fruits and vegetables is key, and snacking on nutritious items such as nuts and seeds in moderation helps to maintain a healthy, balanced diet.
