Revised Food Guide Pyramid

Today’s Re-Powering Information: As you are becoming more conscious of what’s passing your lips over the next 4 weeks, I wanted to give you some more guidelines as to what a day’s food should look like. Everyone has seen the food guide pyramid and there is lots of argument as to it’s effectiveness and health. Below is a revised pyramid from the University of Michigan's Integrative Medicine department. I like this one. It makes sense, is healthy and more closely models the way athletes should eat for optimal performance and health! Take a look at the pyramid (enlarge it if you need to) and then click on the groups below for more details.



The University of Michigan Integrative Medicine’s Healing Foods Pyramid was conceived by Monica Myklebust, MD, and Jenna Wunder, MPH, RD, in their passion for food in all of its beauty, variety, and healing benefits. The foods we choose to eat are essential to how we care for ourselves. In choosing the healing foods on this pyramid, each one of us contributes to our own health.
We emphasize:
• Healing Foods
o Only foods known to have healing benefits or essential nutrients are included
• Plant-based choices
o Plant foods create the base and may be accented by animal foods
• Variety & balance
o Balance and variety of color, nutrients, and portion size celebrate abundance
• Support of a healthful environment
o Our food, and we in turn, reflect the health of our earth
• Mindful eating
o Truly savor, enjoy and focus on what you are eating
The pyramid shape was chosen due to its general familiarity. However, with the complexity of nutrition choices and concepts today, no two-dimensional model can fully convey all considerations. The categories and their placement on the pyramid generally support our intent, which is to emphasize the foundational role of Water, followed by the importance of a rainbow of Fruits and Vegetables. Grains emphasize whole grains and includes some starchy vegetables that act like grains in the body. Legumes are excellent sources of non-animal protein in this plant-based pyramid. Healthy Fats emphasizes monounsaturated oils and nuts. Eggs offer high quality protein and Dairy includes foods low in fat yet rich in calcium. Lean Meats complement other foods rather than playing the starring role. In Fish & Seafood, fish high in omega-3 fatty acids is emphasized. Seasonings include herbs, onions, garlic, pepper, salt and others that add flavor while contributing healing benefits. Dark Chocolate is a source of antioxidants and Alcohol, when used in moderation, has health benefits. Use of alcohol is to be guided by consideration of one’s personal health. Tea is recommended as a healthful beverage choice.

At the top of the pyramid is a personal space purposely left open. It is to be filled by you. What will make this Healing Foods Pyramid complete for you?

Facts About documents offer details of the recommendations. With the ever-changing ideas and research findings of food and nutrition, this Healing Foods Pyramid will be a continuous and dynamic work in progress.
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Remember I as well as your coaches are a phone call or e-mail away if you have any questions.
Have an outrageous day and live brightly!
Your friend in fitness,

Kelli Calabrese
www.KelliCalabres.com
www.DentonBootCamp.com