Are you working hard to lose weight and get healthy – but not seeing results? Well, listen up: It’s not your fault. The problem could be the old advice you’re still following. For years, the food pyramid was seen as the “right” way to eat. But today, we know that this outdated guide may be keeping you from not only losing weight, but also from feeling your best.
Let me explain why the food pyramid doesn’t work – and how you can eat better for real results and lasting health.
The food pyramid was created to show people how to eat a “balanced” diet. At the bottom, it recommended eating 6 to 11 servings of grains each day – like bread, pasta, rice and cereal. Then came fruits, vegetables and dairy. At the very top were meat and fats, which the pyramid said to eat the least.
This plan might sound OK at first. But now we know that it doesn’t support weight loss – or even good health. So why doesn’t it work?
The pyramid tells you to eat a lot of grains, which are high in carbohydrates. If you don’t burn off those carbohydrates with lots of activity, your body stores them as fat. Many grains – like white bread and pasta – also spike your blood sugar. That leads to energy crashes, more hunger and weight gain over time.
Protein and healthy fat help your body in many ways. They keep you full, give you steady energy, support brain function and help your body burn fat – not store it. But the food pyramid barely talks about them. Without enough of these foods, you may feel tired, hungry or have trouble losing weight.
The pyramid gives the same advice to everyone, no matter their age, lifestyle or goals. That just doesn’t work. Your body is unique, and your eating plan should be too.
Here’s something most people don’t know: The food pyramid was influenced by the food industry – especially grain companies. That’s why grains were pushed so hard, even if they weren’t best for weight loss or even optimal health.
To lose weight and feel great, try this:
- Make protein the main part of your meals. It keeps you full and helps your body stay strong. Try eggs, fish, meat or poultry.
- Foods high in healthy fats like olive oil, nuts and avocado give you long-lasting energy and help your body work better.
- Swap white bread and pasta for fibrous vegetables and leafy greens. These keep you full without spiking your blood sugar.
- Forget cookie-cutter diets. You need a plan built for your body, your goals and your lifestyle.
The food pyramid may have been the norm in the past, but we now know better. If you want to feel your best and/or reach a healthy weight, it’s time for a new approach. By focusing on real foods – like high-quality protein, healthy fats and fiber-rich vegetables – you can fuel your body in a way that supports lasting energy, strength and wellness. Small changes can lead to big results. You’ve got this!
Ashley Lucas has a doctorate in sports nutrition and chronic disease. She is also a registered dietitian nutritionist. She is the founder and owner of PHD Weight Loss and Nutrition, offering weight management and wellness services in the Four Corners. She can be reached at 764-4133.
