Information on the Healthy Healing Foods Pyramid

The Healing Foods Pyramid was devised by Monica Myklebust, M.D., and Jenna Wunder, M.P.H., R.D., of the Integrative Medicine program at the University of Michigan. The pyramid includes "only foods known to have healing benefits or essential nutrients" and emphasizes eating food from a variety of sources, harvesting food in an eco-friendly manner and eating thoughtfully and joyfully. The pyramid categorizes foods as those that should be eaten daily, weekly or optionally.

Water

The foundation of the Healing Food Pyramid is water. As water is an essential nutrient required for all body functions, it's crucial to healthy eating. Myklebust and Wunder recommend that women drink 8 cups (64 oz) per day and that men drink 12 cups (96 oz) per day. Water consumption should increase when exercising, when ill, during pregnancy, and under certain other conditions.

Fruits and Vegetables

The next level on the pyramid is fruits and vegetables. Fruits and vegetables provide many nutrients, including antioxidants and phytochemicals. Myklebust and Wunder recommend eating a "rainbow of fruits and vegetables" to best meet nutritional needs. Seven or more servings should be eaten daily, consisting of at least five servings of vegetables and two to four servings of fruit.

Grains and Legumes

The grain category includes grains but also starchy vegetables such as corn, potatoes and winter squash, which metabolize in the body like grains. Grains provide energy for the body, and whole grains provide additional fiber and nutrients. Consume four to 11 servings of grains and starchy vegetables daily, striving for whole grains rather than milled, processed or refined grains.
The legume category includes beans, peas, lentils, peanuts and soy. Legumes are low in fat and high in fiber, protein and antioxidants. They also provide iron, zinc, calcium, selenium and folate. Eat one to three servings of legumes each day. Soy is also low in fat and high in fiber and protein. It also contains isoflavones, which, when converted into phytoestrogens in the body, can reduce the risk of cancer, heart disease and osteoporosis. One to two servings of soy are recommended each day.

Fats and Seasonings

Fats are an essential part of a healthy human diet. It is important to choose monounsaturated fatty acids (MUFAs) and omega-3s as they provide antioxidants such as vitamin E and selenium, aid nutrient absorption, and may positively affect cholesterol, blood pressure and blood clotting. Consume 3 to 9 servings of fats per day. Note that a serving of healthy fat be found in foods on other parts of the pyramid. For example, 3.2 g of omega-3 fatty acids can be found in a 6-oz. serving of Wild Salmon.
Seasonings -- which include herbs, spices, alliums and hot peppers -- not only make foods more delicious but many have medicinal properties as well. Myklebust and Wunder suggest using a variety of seasonings daily when cooking but to "experiment cautiously" with hot peppers.

Dairy and Eggs

Dairy products provide some of the richest sources of calcium and are high in protein; milk is frequently fortified with vitamins A and D. Consume one to three servings of dairy per day, sticking to choices with 3 g of fat or less. One serving of full-fat cheeses may be eaten per day.
"Whole eggs offer almost every essential vitamin and mineral needed by humans, with the exception of vitamin C," write Myklebust and Wunder, and they recommend consuming one egg per day. For those with high cholesterol, however, they recommend limiting yolk consumption to twice a week, but egg whites should still be consumed each day.
For those who choose not to consume animal products, these categories are optional. As animal products provide important nutrients, however, Myklebust and Wunderhose recommend consulting with a physician or registered dietitian to ensure nutritional needs are met through other foods or supplements.

Fish, Seafood and Lean Meats

Rich in important omega-3 fatty acids, low in saturated fat and high in protein and iron, fish and seafood are excellent additions to one's diet. Eat two to four servings per week, two of which should consist of fish with high omega-3 levels (e.g., wild salmon, bluefin tuna, mackerel).
Meat is high in protein and iron, and provides B-12 vitamins. Eat one to three servings of lean meat per week. Lean meat is has less than 3 grams of fat per ounce. Wild game may be included in this category.
As with eggs and dairy, these categories are optional for those choose not to consume animal products.

Accompaniments and Personal Space

Near the top of the pyramid is the accompaniment category, which consists of three sub-sections -- alcohol, dark chocolate and tea -- all of which are completely optional.
Alcohol may lower the risk of heart disease and stroke. Alcohol consumption should not exceed one to two drinks per day depending upon gender, age and health history. Dark Chocolate, consisting of 70 percent or more cocoa and containing cocoa butter, may decrease bad cholesterol, reduce the risk of blood clots, increase blood flow and elevate mood. Consume 7 ounces of dark chocolate per week. Tea is rich in polyphenols which promote overall good health and may help prevent cancer and heart disease while improving blood flow. White and green teas provide the most antioxidants but these are found in oolong and black teas as well. Consume two to four cups of tea per day; these servings will also help fulfill the daily recommended servings of water.
At the very top of the Healing Foods Pyramid is the personal space. "Given the complexity of our relationship with food, we acknowledge healing benefits of foods that may not be measurable in the laboratory," write Myklebust and Wunder. " Personalize this Healing Foods Pyramid by occasionally allowing yourself a special treat that is healing for you."

References

• Healing Foods Pyramid

Resources

• Healing Foods Pyramid