The USDA has updated the well-known Food Guide Pyramid based on the newest U.S. Dietary Guidelines released in 2005. Instead of the previous building blocks that used to make up the pyramid, it is now formed by colored vertical bands. The width of each band indicates the proportion of foods we should consume from each group—the groups represented by thicker bands should account for a greater portion of your total daily calories than those represented by thinner bands. In addition, the left side of the pyramid illustrates a stick figure climbing a flight of stairs to represent the recommendation to increase daily physical activity.

But the new pyramid isn’t just a picture—it’s an interactive online version that emphasizes a healthy variety of foods and daily exercise. At the My Pyramid website, you can learn more about the pyramid and get specific information about each of the food groups and the healthy choices within them. You can discover the truth about healthy serving sizes, get suggestions for physical activities, find healthy recipes, and even get recommendations for improving a vegetarian diet based on the new dietary guidelines.

Today’s Food Guide Pyramid also allows users to personalize their eating and exercise plans based on sex, age and activity level. Enter your information into the My Pyramid Plan page and you’ll get a report with recommended caloric intake, suggested servings from each food group, and links to more information and suggestions on how to incorporate these foods into your diet. You can even print your results along with helpful meal tracking worksheets. In addition, a companion site, My Pyramid Tracker, allows you to register and track your food intake and activity. The information is stored for up to a year, and you can analyze and compare your progress over time.

Exploring the new pyramid is fun. There’s lots to see and do, and plenty to learn. But remember, the pyramid will only be as useful as you make it. So take some time to get to know it and start climbing that staircase to health!

Check back for our next post where we’ll start learning more about the food groups and how you can begin to incorporate them more effectively into your diet.

"Eat well. Live well. Be well."

Inflammation is one of the body’s first responses to injury or infection. Generally, this response occurs quickly and lasts a short time. However, in some cases, the body’s natural response becomes unbalanced and inflammation continues beyond the normal time frame. This is called chronic inflammation, a condition that can cause serious tissue damage and lead to a number of disorders and diseases including rheumatoid arthritis, inflammatory bowel syndrome, asthma and possibly even heart disease. Chronic inflammation can also cause general discomfort and pain and may not be centralized in a single location or organ.

The good news is that there is promising evidence that certain positive lifestyle changes can reduce inflammation and improve symptoms of chronic inflammatory diseases. If you have been diagnosed with an inflammatory disease or chronic inflammation, the following suggestions, in addition to your current physician-recommended treatment plan, may help:

1. Maintain a healthy weight. As weight increases and fat cells grow, certain proteins that contribute to inflammation throughout the body are produced more readily.
2. Eat a diet rich in plant products and avoid refined sugars, simple carbohydrates and process foods. Build your diet around fruits, non-starchy vegetables, whole grains and beans. Such diets have been shown to decrease inflammation when followed consistently.
3. Add a multivitamin to your diet if you’re not already including one. Vitamins E, C, B and D can be beneficial in decreasing inflammation.
4. Increase intake of Omega-3 fatty acids. Found in fish like salmon, omega-3s have been shown to decrease inflammation in some studies.
5. Use olive oil. According to studies, it may have anti-inflammatory properties similar to those of drugs like ibuprofen. Try substituting olive oil for other oils in your diet.
6. Reduce your intake of beef and dairy products. It’s important to make sure you’re getting enough calcium, but you should limit your intake of these foods if you find that you are sensitive.
7. Rest and relax. Stress and lack of sleep can contribute to increased inflammation. Make sure you’re getting 7 to 8 hours of sleep a night and find ways to decrease your level of stress.
8. Increase your physical activity. Exercise promotes your body’s natural healing processes, increases its anti-inflammatory response and decreases stress. So, get moving!

"Eat well. Live well. Be well."