Prairie Fare: Will It Be a Pyramid?

February 3, 2005

Prairie Fare: Will It Be a Pyramid?

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

“My teacher said I need a copy of the new food guide pyramid to teach kids about nutrition. Can you send me a copy?” my young caller asked.

“Sorry to say, the new pyramid hasn’t been released. I don’t have a copy,” I responded.

“But I need a copy of the new pyramid. My teacher said I have to use it for my project,” she stated, with growing frustration in her voice.

“I think your teacher must have read about the new dietary guidelines that were released in January. The food guide pyramid is based on the dietary guidelines. They’re still working on the symbol. In fact, no one knows if it will be a pyramid or another shape. For now, we’re using the ‘old’ pyramid. Do you need a copy of that?” I asked.

“No, I don’t. I’m supposed to use the new pyramid. Can I have my teacher call you?” she asked.

“Yes, of course, give her my number if she wants more information,” I replied.

I didn’t get a call from her teacher, and I’m hoping the assignment went well. Maybe the student designed a new pyramid herself.

The facelift on the pyramid is a much-awaited event. After more than a dozen years on posters, labels and brochures, the food guide pyramid, our graphic symbol of “healthy eating,” will get a new look.

Will it be a “radiant” pyramid with a vertical rainbow of colors and foods based on nutritive value, as proposed by one marketing group? Will it be a pyramid at all? Many experts hope the well-recognized pyramid shape will be retained. Other countries use other images. For example, China uses a pagoda and Mexico uses a plate.

We’ll have to wait and see. For now, here’s a condensed version of the new nutrition advice and a chance for you to set some goals – even without a graphic symbol to guide you - yet anyway.

Make smart choices from every food group:

Emphasize fruits, vegetables and whole grains.
Include lean meat, poultry, fish, beans, eggs and nuts.
Go easy on saturated fats, trans fat, cholesterol, salt (sodium) and added sugars.

Mix up your choices within each food group:

Vary veggie choices, eating more dark green ones.
Get three cups of low-fat or fat-free milk (or an equal amount of low-fat yogurt and/or low-fat cheese).
Make half of grain choices “whole grain.”
Choose lean meats and poultry and prepare it using low-fat cooking methods , such as baking or grilling.

Find your balance between food and physical activity:

Be physically active for at least 30 minutes most days of the week.
To lose weight or help control weight, aim for 60 minutes of physical activity daily. Children and teens should get at least 60 minutes of physical activity daily.

Get the most nutrition out of your calories:

Choose the most nutritionally rich foods from each food group – those packed with vitamins, minerals, fiber and other nutrients, but lower in calories.
Use the Nutrition Facts label to make healthier choices.
Check serving size and calories and compare different foods.

Here’s a recipe featuring several food groups. Add a side of fruit and you’ll have all the food groups represented. It’s from the Wheat Foods Council Web site at www.wheatfoods.org.

Tortilla Roll-ups

4 10-inch flour tortillas
2 Tbsp. low-fat salad dressing
1/2 c. chunky salsa
4 oz. sliced smoked turkey or roast beef
1/3 c. shredded low-fat cheddar cheese
1/2 c. thin strips of red pepper
1/2 c. sliced green onions
2 Tbsp. sliced black olives

Spread salad dressing on tortilla; spread salsa over salad dressing. Top with meat, cheese and vegetables. Roll up and serve, or heat 1 minute in microwave oven on medium power. Each tortilla may be wrapped in plastic wrap after rolling and then refrigerated. For bite-sized snacks, cut in 1-inch slices.

Makes 8 servings. Each serving has 142 calories, 4 grams of fat, 18 grams of carbohydrate and 1 gram of fiber.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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