Food Pyramid Turned My Pyramid Turned My Plate

Most of us have seen the iconic USDA Food Guide Pyramid at some point. It was first introduced in 1992, was remade in 2005 as My Pyramid, and in 2011 was changed to My Plate. All of these eating guides incorporate the different food groups and try to give us an understanding of how to eat a healthy diet. But have you ever wondered if they are correct? Who wrote them?

What research are they based on? Does profit or the food industry create a bias in these models? Why have they changed? Do you really need to eat 11 servings of grains in a day? Is there really a one size fits all diet? This article will help you understand the answers to all of these questions.

Food Pyramid

THE FOOD GUIDE PYRAMID

The original Food Pyramid was created in 1992 by the United States Department of Agriculture. It became the uncontested model for a “healthy diet” in schools, doctor’s offices, on food labels, and in the media. For more than 20 years, Americans tried to follow this high-carbohydrate, low-fat diet recommended by the Food Pyramid. The results are in, and sadly Americans are sicker and more over weight than ever before in our nation’s history. So what went wrong?

As the Food Pyramid held the power to greatly influence the multibillion dollar food industry, was the original Food Pyramid solely based on nutritional science, or was it was influenced by commercial interests? As more research has been done, it has become clear that a diet high in carbohydrates and low in fat is not optimal for disease prevention. (1)

A diet high in pasteurized dairy and carbohydrates causes inflammation and an overly acidic body pH, which is an underlying factor in almost every chronic disease. (2) It is also clear that many people are allergic to or have a difficult time digesting dairy and grains.

The Healthy Eating Pyramid has six levels. Foods from the six major food groups are shown in the levels of the Pyramid. The food groups are:

  • grains;
  • vegetables;
  • fruits;
  • milk and dairy products;
  • meat, fish, beans and nuts;
  • oils and fats.

File:MyPyramidFood.svg

MY PYRAMID

The 2005 My Pyramid model, which was like the original one turned on its side, was heavily criticized from the beginning as being too confusing and overly vague. The one good thing about this model was that it incorporated exercise as one of the “steps to a healthier you.” However, it still placed grains as the largest source of calories and did not incorporate our need for healthy fats.

With the massive increase in processed foods, this model did not help Americans navigate all of these choices. Many products advertised the number of “whole grains” it contained while being full of refined sugar, food additives, trans fat, genetically modified corn and soy, preservatives, artificial colors and flavorings, and other unhealthy ingredients. (3) A great example of this is breakfast cereals. The idea that Lucky Charms, Coco Puffs or Cinnamon Toast Crunch is a good and healthy breakfast choice—just because it contains whole grains—shows how far off track we’ve gone.

MyPyramid was a visual illustration of suggested healthy eating habits and physical activity. Like its predecessor, the Food Guide Pyramid, MyPyramid combined the government’s dietary guidelines and recommended allowances into six food groups. But instead of illustrating the number of servings based on a one-size-fits-all 2,000 calorie intake, the MyPyramid symbol itself showed six vertical color bands, each representing varying proportions of the pyramid. These colors represented the food groups as follows.

  • Orange for grains
  • Green for vegetables
  • Red for fruits
  • Yellow for oils
  • Blue for milk
  • Purple for meat and beans
  • Fruit Group should provide 4 daily servings, or 2 cups.
  • Vegetable Group should provide 5 servings, or 2.5 cups.
  • Grain Group should provide 6 ounce-equivalents (1 ounce-equivalent means 1 serving), half of which should be whole grain..
  • Meat and Beans Group should provide 5.5 ounce-equivalents or servings.
  • Milk Group should provide 3 cups/servings.
  • Oils should provide 24g or 6 teaspoons.
  • Discretionary Calories: The remaining amount of calories in each calorie level after nutrient-dense foods have been chosen. Up to 267 calories could be consumed in solid fats or added sugars if the other requirements were been met

MyPlate Food Pyramid Replacement

MY PLATE

In 2011, the new “My Plate” was introduced. This is a significant improvement from its predecessors as it is much easier to visualize what it actually means on your plate. My Plate really makes meal planning easier. Just by looking at the icon, you know right away that vegetables and fruits should take up half the plate (with the veggie portion being a bit bigger), and grains and protein foods should take up the other half (with more grains on this side). And with a side helping of dairy, you’re reminded to include milk or another dairy food (like cheese or yogurt) in your daily meal plan.

Because My Plate is a divided plate, no one food group overpowers the others. That’s because dietary guidelines encourage eating a variety of foods and discourage “super-sized” portions which can lead to weight gain and obesity.

Although the food guide icon has changed, the USDA’s message about eating well has stayed the same. Everyone still needs to eat lots of fruits, vegetables, and whole grains, along with lean meats or other forms of protein and low-fat dairy products.

Oils provide important nutrients and are recommended in small amounts but aren’t included on the My Plate icon. Choose oils over solid fats, but limit the amount you eat.

Exercise is also no longer included in the icon, but it’s still an important component of a healthy lifestyle. Everyone should and will benefit from exercise. Starting at 2 years old, kids need at least 60 minutes of moderate to physical activity each day.

Criticisms are that it still does not help us navigate what kinds of foods should be in each category. Before the industrialization of our food supply, these categories were very simple. Now we are bombarded with thousands of choices and new “food products” on the shelves of the supermarket every week.

So what should we eat!? The question, “what is a healthy diet?” seems to still remain once we take a deeper look at the shortcomings of these food models.

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What Every Mom Needs to Know About Insurance

As parents, it’s our responsibility to make sure our kids are cared for. We go out of our way to keep our kids safe, from buying bicycle helmets to Band-Aids to winter coats, right down to holding their hand when they cross the street.

Most of us worry endlessly about our kids’ well-being. I know I do! But as much as we worry about the little things, it’s sometimes easy to let the big things, those risks and dangers that are a little more intangible—slip by ignored or unattended to.

A big part of protecting our kids, as well as securing financial peace, is making sure our families are covered for the big things including natural disasters, an injury or illness, job loss, or worse. Even so, it can sometimes be hard to determine exactly what coverage you need, especially when it seems like most insurance salesmen only want to play on your emotions.

When money is tight, you certainly don’t want to overspend on coverage that you don’t need, but you need be protected from major catastrophe. The best approach is to do your research ahead of time and be aware of the state of your family’s finances before you get a sales pitch.

It is important to remember that it’s not the insurance agency’s role to make sure you’re getting the best deal on insurance. It is up to you to be your own advocate and to get the best rate. Insurance isn’t something you can put on the back burner and just pay each month.

To get the best rates, you must continuously (at least once a year) revisit your insurance policies and do some comparison shopping. Plans and offers are constantly changing to meet the needs of the market. Rates can fluctuate as your family’s needs and situation change as well. Adding another driver, building on an addition to your home, changing your security system, or bringing a new member of your family into the world can all raise insurance questions and call for a little guidance.

There are seven types of insurance that you NEED: Homeowners/Renters, Auto, Health, Disability, Long-Term Care, Identity Theft, and Life.

Other insurances you should consider is also boat, farm and travel.

resizedimage600583-Home-Insurance-Icons

Home

If you’re paying a mortgage, the lender requires homeowner’s coverage, but even if you’re lucky enough to own your home outright, you want to be sure that you’re protected.

For renters, insurance protects your possessions in case of fire, theft and, in some cases, flood. Renters insurance is often thought of as optional, but as a parent, you must cover yourself in case of tragedy. Renters insurance is often really quite inexpensive (less than $20/month!) and it’s very important if you have big-ticket items that might be difficult to replace, such as audio equipment, collectables, exercise gear, televisions and appliances. Take inventory of your household and make a list of those larger items that could be damaged or stolen, and would result in major financial hardship if you’d have to replace them.

There are several ways to save on homeowner and renter’s insurance. You can raise your deductible, combine policies and do some home improvements and emergency preparations to raise the protection level on your home. Improvements to home security can also help you save, as can new windows, doors, and extreme weather protection.

Auto

 When we think insurance, auto insurance is often the first thing that comes to mind. Driving is possibly the highest risk activity that any of us do almost every day, and we all know the importance of having liability coverage. In many states, it’s now illegal to operate a vehicle without liability insurance or proof of financial responsibility.

In our litigious society, unfortunately, coverage is mandatory to protect yourself from financial ruin in case of an accident or driving mistake. One moment can change your life and the life of another driver forever. Trust me, your mind will be at ease when you know you’re protected.

When it comes to auto insurance, the value of your vehicle is important when you’re determining the amount of coverage and type of insurance you need. If your car is in its twilight years, you may feel comfortable with less coverage or just liability. If you have a newer car (or if you’re paying off a car loan), you need to have full coverage to keep your investment safe.

There are several other ways to save on car insurance. Shop around, compare rates, and don’t become too loyal to just one agency or provider. There are good driver discounts, multiple car discounts, and even good grade programs for driving teens and students. Installing safety upgrades or attending defensive driving courses can also help lower your monthly payments and save you when it comes to paying for coverage.

family health insurance coverage

Health

Health insurance is so important. As parents, we know we must take children to the doctor for regular checkups. We also know that serious health issues can come out of nowhere, and without coverage they can leave households financially devastated. For the many of us just surviving in todays middleclass, we make enough to pay all our bills, not enough for the extras, and too much for any assistance such as government plan health insurance such as Medicaid, family health plus and their attached HMO plans.

Many employers offer health insurance at a cost which also requires deductibles and co-pays, but if yours does not, or if you’re independently employed, private insurance providers are available. Under the Affordable Care Act, you may qualify for low-cost coverage based on your income. Keep in mind though, low-cost means anywhere from $200-$400 per person a month with deductibles and co-pays which is low cost for health insurance.

Consider a Health Savings Account and/or a high deductible plan to save the most. An HSA can save families thousands of tax-free dollars every year, which you can use toward your deductible, so your monthly premium will be lower. You can use your HSA for prescriptions, and depending on the plan, eye exams and preventative care.

Disability

Disability insurance should cover 65% of your income, and most employers offer disability coverage. It’s often something that’s overlooked, but one in seven workers will face a disability before retirement.

You should be sure your disability insurance is long-term. My personal opinion is that you should have 3–6 months of expenses saved up, which would cover your needs in the case of a short-term or minor disability. It’s the long-term scenarios that you should plan for. Most disabilities (90%) are not covered by worker’s comp or social security.

The effects of a disability can financially ruin a family if you’re not properly prepared. Many workers facing disabilities can be out of work for three years or more. Consider what would happen to your family should they face an unforeseen accident or tragedy that leaves you unable to work.

Long-Term Care

As a parent, long-term care is not necessarily something that’s on any of our minds, but it’s a necessity for anyone over age 60. If your parents cannot afford long-term care insurance, this may be something you want to consider.

Consider the scenario of a parent who is facing a condition like dementia, Alzheimer’s or Parkinson’s disease, and requires long-term care. This situation can quickly eat up your parents’ retirement savings and even dip into your own savings and accounts. Those who qualify for Medicaid will receive some assistance, but it often leaves patients with limited options and plans for complete care.

As you near your 60s, long-term care should be on your horizon and part of your post-retirement financial plan. It’s a way to make sure you don’t financially burden your children or spouse and ensures you won’t leave them unable to make ends meet.

Identity Theft

If you’ve never faced the horror in dealing with having your identity stolen, then consider yourself very lucky. With data breaches on the rise among major retailers, it seems like everyone is at risk. Identity theft can cost you big-time in terms of time, money, effort, and just general headaches. In a worst-case scenario, identity theft can damage your credit and make recovery very difficult—even if you’re an innocent victim.

Part of your insurance portfolio should include identity theft protection. You should be sure it includes an identity restoration service that can fix the damage and get your identity restored and safe once again. Teaching your family good identity-safety habits such as limiting your exposure online and protecting your passwords can help protect you as well, but should the worst happen, insurance will be a lifesaver.

Long Island Insurance Company

Life

Life insurance can be a little confusing. The general rule of thumb is you need term, not whole life. Cash value insurance can sound like a great way to invest and save money, but truth be told, it doesn’t offer high returns at all and generally is a poor performing product.

Term life insurance, on the other hand, is a way to cover yourself until you’re debt free and in a position to invest. It offers a way to help your spouse or children settle your estate and survive in relative comfort should something happen to you.

Term life insurance can help you cover burial costs and the costs of paying off your debt, plus further support of your family, particularly if you’re the sole breadwinner.

Facing uncertain scenarios in life is always unsettling, but having the proper insurance coverage can ease your mind and allow you to sleep a little easier at night. Look into the faces of your children and think of all the ways you would love to keep them safe. Insurance is one of the most simple, practical, and logical ways to protect your loved ones. 

Week 3 of Budget 101

Part 3: Save on the Big Things

After spending the last week sorting out your budget and then recording all your purchases, you hopefully now have a fairly clear idea of where your money is going.  Over the next 6 weeks be sure to keep those worksheets handy–you will need to adjust your amounts as we work to lower expenses in the various categories.  Be sure to also continue recording all your purchases in the expense tracking worksheet too!
(NOTE: If you are new to “Through The Eyes Of I” or missed out last week, you might want to start at Week 1 of Budget 101 before starting this week’s assignment!)

This week we are going to tackle lowering the BIG 3:  Housing, Transportation, & Insurance.  I will readily admit that this is not my area of expertise.  Not even close. From this point forward it should be known that you are taking financial advice from a girl who thinks a cute pair of designer shoes or a great book is a perfectly reasonable investment, not just an impulse buy.

In other words, some of this stuff is a little over my head.

Since this kind of stuff overwhelms me, I’m guessing that it probably overwhelms many of you too. So let’s figure it out together and be better for it.  Luckily for us, the internet is a vast pool of knowledge.  This week, we’re going swimming.

I think the most important thing to keep in mind when it comes to your finances and the money you’re spending is this premise: Everything is negotiable.  

The great thing about NOT being socialists is that we live in a country where companies have to compete for OUR business. This is something they don’t really want you to figure out.  Most companies would rather have you believe that they are doing you a favor by financing your home or car, or providing insurance, because if you believe that, you’ll pay whatever they tell you to.  The truth is that they NEED your business, and that if they are not willing to negotiate, there is probably someone else out there who will.

Knowledge is power; use it to your advantage!

When it comes to saving money on your housing costs there are a lot of factors that will come in to play, far too many to get into specifics here.  Do you rent or own?  Do you owe more on your house than it’s worth?  Are you looking to buy?  Are you in an apartment? Is your lease coming due soon?  Your individual circumstances will determine your course of action, or even whether there is a course of action possible.

As far as transportation costs go, unless your vehicle is constantly in need of repair or way more expensive than you can afford, it is almost always more cost effective to stick with the car you have than get a different vehicle. Thus, your current car payment is probably not going to change much.  That said, if you need a new car, it is almost always better to buy used than to lease or buy something brand new. Your auto insurance, on the other hand, can definitely be negotiated!

Likewise, health, life, & home insurance prices can also be negotiated and shopping around pays.  When my Husband and I needed health insurance last year, we took a lot of time to price things out.  When we took into consideration how little we actually go to the doctor, we discovered that it made a lot more sense financially to buy only catastrophic coverage with a high deductable, then to pay a huge premium each month for medical coverage we weren’t using.  As with most things, it is very important to do the math!

How to negotiate when chartering a gulet

Here is your assignment:

1. Research options for lowering your mortgage payment or rent

Once you’ve done your homework, decide if making some changes or re-negotiating your rent or mortgage would be the right solution for your family.  I found some awesome, super informative, and, most importantly, short articles to start with:

How to Lower Your Mortgage Payment Without Refinancing (homeowners)

How to Negotiate Low Mortgage Interest Rates [Video] (homeowners)

I Owe More Than My House Is Worth (homeowners underwater)

How to get the best mortgage rate (looking to buy a home)

How to negotiate lower rent (renters)

Tips for Reducing your Insurance Premium

2. Research options for lowering your insurance rates

If you haven’t shopped around for auto, homeowners, health, or life insurance lately (or ever) then you need to.  Do some due diligence to find out what options are available, then make some phone calls (or send some emails) and get new quotes.  You might be surprised at how much money you can save.

 Here are some great articles I recently wrote to get you going:

What Every Mom Needs to Know About Insurance

9 Smart Ways to Save on Car Insurance

12 Smart Ways to Save on Home Insurance

It’s only two tasks, but this should be plenty to keep you busy this week!  If it seems daunting, just remember that every dollar saved on your mortgage, rent, vehicle, or insurance is a dollar that can be spent on shoes.
Stay tuned for another riveting installment next Sunday and don’t forget to let me know how you’re doing! What big things do you want to save money on?  Do you think it will be possible?  What is something you know you can’t save on?

About Budget 101

My goal for this series is to guide you through a series of assignments intended to put you on a sounder financial footing.  Basically it is eight weeks to a better budget. It is my personal guide, a beginners budget 101. Each week we will tackle one specific area for us to work on, and then complete assignments related to that segment of our financial life. Keep in mind, just as anything you need to do in life, following this series will take some effort & commitment on your part. There are many ways to budget your financial life, and this is the blood, sweat, & tears edition. Okay, well maybe no blood 🙂 Every Sunday will mark a new week towards a better budget. Come join me and save! Click on Budget 101 in the menu scale, and use the drop down to view the series by week.

Disclaimers: 

  • I am not a financial expert or certified financial planner.  I have degrees in business administration, criminal and business law, have studied accounting, and am a certified tax preparer and tutor.  I have no credentials whatsoever beyond my own experience to qualify me for teaching anyone about saving money.  There are plenty of money experts out there who could probably explain this stuff far better than me, and some I will even refer you to.  My only goal here is to try to break down the scary world of budgets and saving into manageable bites.  Yes, this is the baby steps guide to saving. This is my personal guide, and it has worked for me.

Week 1 of Budget 101

Welcome to My Beginner’s Guide to Saving!

My goal for this series is to guide you through a series of assignments intended to put you on sounder financial footing.  Basically it is eight weeks to a better budget. Being that you are reading this, you are starting a lifestyle to a better you, and  better financial situation.

Part One: Stop Spending!!!

Saving is not easy. We live in a crazy consumer driven “have to have it” society, where the latest electronics, cars, fashions and cars are constantly being promoted; and we are made to feel like we’re missing out if we don’t have the latest or the best.  The sheer quantity of stuff available to purchase at any given time is pretty much a bottomless pit.  There is always more, more more! So we want and spend more, more, more!

So what’s a girl (or boy) to do?

Well, it’s pretty simple really:  STOP. BUYING. STUFF.

At least in theory it is simple…….

In practice, it is sooooo much harder……

Our reasons for spending money on stuff we don’t need are plentiful and varied.  It makes us feel good.  We want to look better.  We want our house to be pretty.  We want what everyone else has.  It’s fun.  We’re bored.  We’re lonely.  We want people to like us better.  We want to be “ahead of the curve.” We’re “tech junkies”.  We can’t pass up a “good deal.” We think we might need it someday.  The sales pitch worked.  We’re stressed.  We’re trying to fill a void.  It was on sale.  We’re addicted to Starbucks, tobacco, scrapbooking, shoes, video games, books, fun, etc.

Sound familiar?

The truth is that whatever the reason, much of what we spend our money on is unnecessary, a want rather than a need.  I need to eat, but I want to drink my Keurig K-Cups coffee every day. I need to wear shoes, but I want to have dozens of pairs in every color and style imaginable. I want to get my hair done, but I have student loans and bills I need to pay. I want to take dance classes, but I need to pay for health insurance every month (why is insurance so much anyways?…347.00 a month!)  😦  So much for AFFORDABLE in Affordable Care Act.

It is so very important to realize the distinction between what we think we need and what we actually need. But its not an issue of wants Vs. needs, but wants Vs. Priorities.

It is the first critical step on the path to savings.

Don’t get me wrong, I’m not saying you should never spend money on anything, and live an austere and boring life, void of pretty things, entertainment or yummy coffee drinks.

But for the sake of this series, we are going to start by curbing all spending so that down the road we can figure out how to get those things we want in a way that fits our budget.

Which brings me to this week’s assignment:

1.  Stop spending!

Try to go these next seven days without spending money on anything except what is absolutely necessary, as in matter-of-survival necessary.  No clothes, no candy, no quick stops at McDonalds, no craft supplies, no nothing.  Don’t worry, it’s only a week.  You won’t die.  I promise. It is a great way to get your budget back on track in a hurry!

2.  Make a list of wants and needs

Spend your time reflecting on all the things you spend money on in a months time, and divide those things into a “needs” list (i.e.  I need to pay rent, pay utility bills, pay health and life insurance bills, buy food, make car and insurance payment, etc.) and a “wants” list (cable, , Starbucks, etc.)

  •  Don’t just make a mental list.  Sit down and physically write down every single thing you can think of that you spend money on, from the mundane to the major.

3. Get inspired

Read a few financial articles to get yourself motivated.  It will give you something to do while you’re trying not to spend money.

4.  Find new (free) ways to fill your time

Think long and hard about the reasons you spend money frivelously.  If you are using shopping as a way to fill a void in your life then you need to seriously explore other hobbies that don’t cost anything.  Go to the library and check out some new books, make it your mission to explore every park in a 20 mile radius, set a goal of organizing every closet and cupboard in your house by the end of the summer, or better yet, have a yard sale and make some money off the things that you already have that you don’t need.

I think the thing that surprised me the most when I stopped spending money out of boredom was how much more creative I became.  The world is full of free activities. You just have to look a little harder.

And that’s it for this week!  Stay tuned for another riveting installment next Sunday and remember, I want to hear from you!  If you’ve decided to take this 8 week challenge, or if you have any ideas for fun free activities you’d like to share, please leave a comment below.  Saving money is so much more fun when you have someone to share it with.
Samantha Jonas-Rongo

Children and News

 
                 
Since my stepson was 3, he has been viewing the news on our local channels as well as NBC, MSNBC and CNN with me. At 9 years old, he now watches the news every morning before going to school, and at night during the evening broadcast. I am a current event and history fanatic, and see a major importance in both.  CNN, NBC and MSNBC not only take over my television screen, but my phone, including apps for breaking news notifications. I love to know what’s going on not only locally, but world wide. I believe children should be just as aware. Today’s news will be tomorrows history. Take my poll below and see what others believe and how you and I may agree or differ.

A Blog For My Step Son

This article is based on the free eBook

My nine year old stepson Felix is filled with creativity, quite more than energy, but I love that he has a creative side. We spoke  about starting a blog made by him for other kids who share similar interest or just like to explore into other thoughts and ideas, but we have yet to begin one. Im thinking of allowing him to express freely to the free world about random subjects or stories that comes to his mind including recipes and crafts. Of course I’ll  be monitoring his sharing and interaction with others, but maybe an audience greater than our household would give him more initiative to use and share his creativity in writing format as well as also help him with his computer, syncing, coding and writing skill. For all my fellow wordpress artist and writers, like this post if you believe a child should be able to create thier own site and blog , but even better, leave a comment with ideas or thoughts you have towards this subject or ideas about what he should blog about.

Samantha Jonas-Rongo