世界健康食品金字塔（英文）

Food Pyramids, Food Plates, and Other Dietary Models Cultural Modeling of Dietary Guidelines Selected Examples, Notes and References Each of the dietary models presented on this page is fully cited, with a brief introduction or backgrounder excerpted from the source; additional links and PDFs have been added to the excerpted content in most cases. Visual representations such as these serve as conceptual and mnemonic devices to help educate consumers, enabling them to make better informed dietary choices. Models of dietary guides abound online. We have selected only a few for consideration here, but our list continues to grow as we encounter innovative presentations.  USDA - USA MyPyramid replaced by MyPlate  Harvard School of Public Health Food Pyramid, and the new Healthy Eating Plate  Health Canada's Food Guide  UK NHS - The eat well plate  Australia NHMRC Food for Health: Dietary Guidelines for Australians  EUFIC REVIEW 10/2009 Food-Based Dietary Guidelines in Europe  Germany DGE Three-Dimensional Food Pyramid  Spain La nueva Rueda de los Alimentos  China Chinese Food Guide Pagoda  Japan Food Guide Spinning Top: Balanced Food Guide  Diet Pyramids developed by OLDWAYS o Backgrounder o Mediterranean Diet Pyramid o Asian Diet Pyramid o Latino Diet Pyramid o Vegetarian Diet Pyramid o The African Heritage Diet Pyramid  Mayo Clinic Healthy Weight Pyramid  Joel Fuhrman's Nutritarian Food Pyramid  American Diabetes Association Create Your Plate (video)  Joshua Wold's Vegan Pyramid  The Native American food pyramid  Mark Sisson — Primal Blueprint Food Pyramid  Udo's Choice Food Pyramids  USDA The United States Department of Agriculture has archived MyPyramid, the previous food guidance system that featured dietary recommendations which the Harvard School of Public Health (see next) and many public health authorities (see Oldways) criticized as "based on out- of-date science and influenced by [...] business interests". The newly launched USDA offering is called MyPlate (ChooseMyPlate.gov), and while it's an improvement over MyPyramid, it doesn't go far enough in the opinion of many. Source: Getting Started with MyPlate ChooseMyPlate.gov, USDA. MyPlate is part of a larger communications initiative based on 2010 Dietary Guidelines for Americans to help consumers make better food choices. MyPlate is designed to remind Americans to eat healthfully; it is not intended to change consumer behavior alone. MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting. The website features practical information and tips to help Americans build healthier diets. It features selected messages to help consumer focus on key behaviors. Selected messages include:  Balancing Calories o Enjoy your food, but eat less. o Avoid oversized portions.  Foods to Increase o Make half your plate fruits and vegetables. o Make at least half your grains whole grains. o Switch to fat-free or low-fat (1%) milk.  Foods to Reduce o Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers. o Drink water instead of sugary drinks. ChooseMyPlate.gov includes much of the consumer and professional information formerly found on MyPyramid.gov. Harvard School of Public Health Source: Healthy Eating Plate and Healthy Eating Pyramid The Nutrition Source, Harvard School of Public Health (Last Accessed: 17 January 2012) The pyramid model of food choices has been around for a long time, but as we read at the Harvard School of Public Health, "[w]hen it's time for dinner, most of us eat off of a plate", so the new visual is the Healthy Eating Plate, launched in September 2011. A picture is worth a thousand words, and that's why nutritionists use symbols and shapes to answer the question, “What should I eat?” For nearly two decades, the U.S. government distilled its nutrition advice into pyramids. These efforts didn't accurately show people what makes up a healthy diet. Why? Their recommendations were based on out-of-date science and influenced by people with business interests in the messages the icons sent. This year, the U.S. government scrapped its MyPyramid icon in favor of the fruit-and-vegetable rich MyPlate — an improvement, yet one that still doesn't go far enough to show people how to make the healthiest choices. [...] The Healthy Eating Pyramid is a simple, trustworthy guide to choosing a healthy diet. Its foundation is daily exercise and weight control, since these two related elements strongly influence your chances of staying healthy. The Healthy Eating Pyramid builds from there, showing that you should eat more foods from the bottom part of the pyramid (vegetables, whole grains) and less from the top (red meat, refined grains, potatoes, sugary drinks, and salt). There are better alternatives: the new Healthy Eating Plate and the Healthy Eating Pyramid, both built by faculty members in the Department of Nutrition at the Harvard School of Public Health, in conjunction with colleagues at Harvard Health Publications. The Healthy Eating Plate fixes the flaws in USDA's MyPlate, just as the Healthy Eating Pyramid rectifies the mistakes of the USDA's food pyramids. Both the Healthy Eating Plate and the Healthy Eating Pyramid are based on the latest science about how our food, drink, and activity choices affect our health — and are unaffected by businesses and organizations with a stake in their messages. The Healthy Eating Pyramid When it's time for dinner, most of us eat off of a plate. So think of the new Healthy Eating Plate as blueprint for a typical meal: Fill half your plate with produce— colorful vegetables, the more varied the better, and fruits. (Remember, potatoes and French fries don't count as vegetables!) Save a quarter of your plate for whole grains. A healthy source of protein, such as fish, poultry, beans, or nuts, can make up the rest. The glass bottle is a reminder to use healthy oils, like olive and canola, in cooking, on salad, and at the table. Complete your meal with a cup of water, or if you like, tea or coffee with little or no sugar (not the milk or other dairy products that the USDA's MyPlate recommends; limit milk/dairy products to one to two servings per day). And that figure scampering across the bottom of the placemat? It's your reminder that staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs—so be sure you choose a plate that is not too large. [...] Healthy Eating Plate vs. USDA's MyPlate Source: Harvard School of Public Health Accessed 17 January 2012. Read frequently asked questions about the Healthy Eating Plate. Read more about the Healthy Eating Plate and the Healthy Eating Pyramid. Read the press release about the Healthy Eating Plate from September 14, 2011. The Healthy Eating Plate - Harvard MyPlate - USDA click for larger view click for larger view click to enlarge Whole Grains Grains The Healthy Eating Plate encourages consumers to choose whole grains and limit refined grains, since whole grains are much better for health. In the body, refined grains like white bread and white rice act just like sugar. Over time, eating too much of these refined-grain foods can make it harder to control weight and can raise the risk of heart disease and diabetes. Read more about the health benefits of whole grains. MyPlate does not tell consumers that whole grains are better for health. Healthy Protein Protein The Healthy Eating Plate encourages consumers to choose fish, poultry, beans or nuts, protein sources that contain other healthful nutrients. It encourages them to limit red meat and avoid processed meat, since eating even small quantities of these foods on a regular basis raises the risk of heart disease, diabetes, colon cancer, and weight gain. Read more about the benefits of choosing healthy protein. MyPlate's protein section could be filled by a hamburger or hot dog; it offers no indication that some high-protein foods are healthier than others, or that red and processed meat are especially harmful to health. Vegetables Vegetables The Healthy Eating Plate encourages an abundant variety of vegetables, since Americans are particularly deficient in their vegetable consumption—except for potatoes and French fries. Potatoes are chock full of rapidly digested starch, and they have the same effect on blood MyPlate does not distinguish between potatoes and other vegetables. sugar as refined grains and sweets, so limited consumption is recommended. Read more about the benefits of vegetables. Fruits Fruits The Healthy Eating Plate recommends eating a colorful variety of fruits. Read more about the benefits of fruits. MyPlate also recommends eating fruits. Healthy Oils (Not included in MyPlate) The Healthy Eating Plate depicts a bottle of healthy oil, and it encourages consumers to use olive, canola, and other plant oils in cooking, on salads, and at the table. These healthy fats reduce harmful cholesterol and are good for the heart, and Americans don't consume enough of them each day. It also recommends limiting butter and avoiding trans fat. Read more about the benefits of healthy fats and oils. MyPlate is silent on fat, which could steer consumers toward the type of low-fat, high- carbohydrate diet that makes it harder to control weight and worsens blood cholesterol profiles. Water Dairy The Healthy Eating Plate encourages consumers to drink water, since it's naturally calorie free, or to try coffee and tea (with little or no sugar), which are also great calorie-free alternatives. (Questions about caffeine and kids? Read more.) It advises consumers to avoid sugary drinks, since these are major contributors to the obesity and diabetes epidemics. It recommends limiting milk and dairy to one to two servings per day, since high intakes are associated with increased risk of prostate cancer and possibly ovarian cancer; it recommends limiting juice, even 100% fruit juice, to just a small glass a day, because juice contains as much sugar and as many calories as sugary soda. Read more about healthy drinks and read more about calcium, milk and health. MyPlate recommends dairy at every meal, even though there is little if any evidence that high dairy intakes protect against osteoporosis, and there is considerable evidence that too- high intakes can be harmful. MyPlate says nothing about sugary drinks or juice. Stay Active (Not included in MyPlate) The figure scampering across the bottom of the Healthy Eating Plate's placemat is a reminder that staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs. There is no activity message on MyPlate. Read more about the benefits of staying active. Health Canada's Food Guide Source: Eating Well with Canada's Food Guide Accessed 17 January 2012. Adapted. Eating Well with Canada's Food Guide is designed to help you and your family know how much food you need, what types of foods are better for you, and the importance of physical activity in your day. Having the amount and type of food recommended and following the tips included in Canada's Food Guide will help:  Meet your needs for vitamins, minerals and other nutrients.  Reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis.  Contribute to your overall health and vitality. Eating Well with Canada's Food Guide UK — The eatwell plate Source: The eatwell plate NHS Choices, National Health Service, Department of Health, DirectGov, UK. The eatwell plate - Department of Health in association with the Welsh Government, the Scottish Government and the Food Standards Agency in Northern Ireland (2011) Last Reviewed:15/04/2011. Accessed 19 January 2012. Link and PDF added. The eatwell plate shows the different types of food we need to eat – and in what proportions – to have a well balanced and healthy diet. click to enlarge It's a good idea to try to get this balance right every day, but you don't need to do it at every meal. And you might find it easier to get the balance right over a longer period, say a week. Eating healthily is about about eating the right amount of food for your energy needs. In England, most adults are either overweight or obese. This means many of us are eating more than we need, and should eat and drink fewer calories in order to lose weight. Based on the eatwell plate, you should try to eat:  Plenty of fruit and vegetables Did you know that we should be eating at least five portions of a variety of fruit and veg every day. — More on five daily portions of fruit and veg  Plenty of potatoes, bread, rice, pasta and other starchy foods Choose wholegrain varieties whenever you can. — More on starchy foods  Some milk and dairy foods — More on milk and dairy foods  Some meat, fish, eggs, beans and other non-dairy sources of protein More on meat | More on eggs | More on beans and pulses  Just a small amount of foods and drinks high in fat and/or sugar More on fat | More on sugar Try to choose options that are lower in salt when you can. More on salt Is the eatwell plate for me? The eatwell plate applies to most people – whether they're a healthy weight or overweight, whether they eat meat or are vegetarian, and no matter what their ethnic origin. However, it doesn't apply to children under the age of two because they have different nutritional needs. Between the ages of two and five, children should gradually move to eating the same foods as the rest of the family, in the proportions shown on the eatwell plate. Find out more in Feeding your baby and Weaning and beyond in the Birth to five guide. Anyone with special dietary requirements or medical needs might want to check with a registered dietitian whether the eatwell plate applies to them. [...] Australia Source: The Australian Guide to Healthy Eating Healthy Active - Healthy Eating, Department of Health and Ageing, Australian Government (2009) Accessed 19 January 2012. PDFs added. This first excerpt provides background information. The poster below it, copyright 1998, remains in use; it can be found on page 9 of the revised Food for Health - Dietary Guidelines for Australians, which you'll find at the bottom of this section. Download the 1998 booklet → Individual sections The Australian Guide to Healthy Eating [Consumer Booklet, 1998], the national food selection guide, provides consumers, health and education professionals and the food industry with information about the amounts and types of food that need to be eaten each day to get enough of the nutrients essential for good health and well-being. The Guide is designed to suit most healthy people but may not be appropriate for people with certain health problems. If you want advice that is individualised just for you, you should see a dietitian. A diet consistent with the Australian Guide to Healthy Eating recommends people consume a variety of foods across and within the five food groups and avoid foods that contain too much added fat, salt and sugar. The Guide aims to promote healthy eating habits throughout life, which will assist in reducing the risk of heath problems in later life, such as heart disease, obesity and Type 2 Diabetes. The Guide aims to encourage the consumption of a variety of foods from each of the five food groups every day in proportions that are consistent with the Dietary Guidelines for Australians. The five foods groups are:  Bread, cereals, rice, pasta, noodles  Vegetables, legumes  Fruit  Milk, yoghurt, cheese  Meat, fish, poultry, eggs, nuts, legumes. [...] Review Process... Source: Dietary Guidelines for all Australians National Health and Medical Research Council (NHMRC), Australian Government (Page reviewed: 10 January, 2012). Accessed 19 January 2012. [...] Review of the Dietary Guidelines 2010/2012 We have reviewed the Dietary Guidelines to make sure that they are up-to-date and reflect the latest knowledge on nutrition, diet and health. A draft of the Dietary Guidelines has now been produced and is out for public comment. This revision of the Dietary Guidelines has focused on food choice recommendations rather than on how much of certain nutrients you should consume, which was the approach of the 2003 version of the Dietary Guidelines. To produce the draft Dietary Guidelines, NHMRC has reviewed the following:  Core food groups: The scientific basis for developing nutrition education tools (1994)  Dietary Guidelines for Australian Adults (2003)  Dietary Guidelines for Children and Adolescents incorporating the Infant Feeding Guidelines for Health Workers (2003)  Dietary Guidelines for Older Australians (1999)  The Australian Guide to Healthy Eating (1998)  Dietary Guidelines for Children and Adolescents in Australia incorporating The Infant Feeding Guidelines for Health Workers  Dietary Guidelines for Australian Adults  Food for health (Poster)  Food for health - Dietary Guidelines for Australians  Food for health - Dietary Guidelines for Children and Adolescents  Food for health - Dietary Guidelines for Australian Adults  Communication Strategy - Foods for Infants EUFIC — European Food Information Council Source: Food-Based Dietary Guidelines in Europe EUFIC REVIEW 10/2009. Accessed 21 January 2012. This page shows many FBDG graphics from many European countries. The majority of European countries have some form of FBDG. The guidelines are listed in Table 1 with information on their format and the advice covered. Nearly all guidelines include advice about foods containing fat, foods containing sugar and the consumption of fruits and vegetables. They also often contain advice on eating protein-containing foods, foods rich in carbohydrates and dietary fibre, restricting salt, taking enough fluids, controlling alcohol intake and body weight, and other aspects of lifestyle such as getting enough physical activity and eating regular meals. Occasionally they have advice on food hygiene. Some countries, for example Italy and Denmark, have a list of food-based messages [...] while others present their FBDG in different graphic formats. [...] NOTE that some of the many FBDG graphics presented in this EUFIC Review 2009 have been superseded by others. Below, for example, are first the Belgian food pyramid as it appears on the EUFIC Review page, and second, a 2011 version. click to enlarge click to enlarge Table 1. European Food-Based Dietary Guidelines * Food groups include: milk and milk products; meat, fish, eggs and alternatives; fruits and vegetables; cereals, fats and sugary foods. Country Graphic format No. of food groups* (graphic models) or food messages Supportive information Fluid, salt, specific micronutrients Lifestyle Albania Pyramid 6 groups Quantitative information for each group Advice on lower salt intake Advice on varied diet, healthy BMI