"Good nutrition is the foundation of genuine health and happiness.”

Thursday. If you woke up feeling really good about yourself this morning, just know that kids nowadays refer to the ‘90s as the “late 1900s.” Now that we all feel old let’s put on our best tracksuit or some overalls with one strap down and travel to the “late 1900s” to dig up the old Food Pyramid. How did we come with it, how have the recommendations changed, and are we that much better off today? Let’s dive in.

We’ve Come A Long Way

In the early '90s, the Food Pyramid became America's nutritional compass. Launched by the U.S. Department of Agriculture (USDA) in 1992, it was intended to visually represent healthy eating guidelines. It appeared on cereal boxes, TV commercials, and even in our schools. However, its foundation came from a time when the American diet was understood quite differently.

Back then, high cholesterol was the bad guy, and saturated fats were to be avoided at all costs. People were told to choose margarine over butter, egg whites over yolks, and low-fat options over everything, meaning that carbs become king.

Interestingly, when the Food Pyramid debuted, it advised Americans to have bread and pasta as their diet's base, relegating even healthy fats like avocados and olive oil to the top — indicating they should be consumed the least. This recommendation was controversial from day one, with some believing these recommendations played a part in America's escalating obesity problems.

The Pyramid was so controversial that it faced opposition from within the government even before it was publicly released. Further complicating things was that the USDA played a dual role in promoting American agriculture and providing dietary advice, which often conflicted. Big Ag had (and still has) a vested interest in growing cheap monoculture crops that produce cheap, hyper-palatable foods that lead to obesity and chronic disease. Big Ag also has a significant amount of lobbying power. You can see how that is far from ideal.

So, what did the Food Pyramid actually suggest? It advised eating 6-11 servings of starchy items like bread and pasta daily. Above this foundation, it recommended three to five servings of vegetables, two to four of fruit, followed by dairy products and meats. The tip of the Pyramid had fats, oils, and sweets, meant to be consumed "sparingly."

Sounds like a great way to become insulin resistant and stretch out your waistline.

However, the Food Pyramid as we know it was initially meant to look differently. Before its release, there were changes after certain food industry representatives raised objections, resulting in another year of revisions. The final version surprised even the nutrition experts involved in its creation. Grains became even more central, and the emphasis on fruits and vegetables lessened. This left nutrition experts scratching their heads, and many lobbyists probably got a raise.

Critics questioned several aspects of the Pyramid. For instance, why were beans, nuts, and red meat all categorized as protein? Why were all fats and sweets lumped together without differentiation? And why was there such a heavy emphasis on grains?

During the '90s, Americans' diet consisted mainly of fats and carbs, with only about 15% protein. Nutritionists were wary of high-protein diets due to previous health issues and were cautious about saturated fats. This resulted in an oversimplification that somewhat disregarded science's evolving understanding of a balanced diet.

Recognizing these flaws, the Pyramid saw an overhaul in 2005 called MyPyramid, and in 2011, MyPlate was introduced. MyPlate is a plate-shaped guide segmented into vegetables, fruits, protein, and grains, with dairy represented on the side. It shifted the focus, advocating for physical activity and recommending fewer foods with added sugars, saturated fat, and sodium.

The key takeaway? Turtlenecks for men weren’t the worst idea that came out of the ‘90s. The Food Pyramid was a major flop, and we are still dealing with the repercussions today. While the new MyPlate recommendation is a big step in the right direction and remains America's official nutritional guide, it's essential to remember that nutrition science is continually evolving. It is also important to remember that nothing beats a little common sense and your intuition for how certain foods make you feel.

Stay away from processed foods, prioritize protein, healthy fats, and veggies at every meal, don’t overdo it with carbs, and avoid foods that make you feel bloated or groggy. It can really be that simple — no pyramid or plate visual required.

Tonic Shots

1. Low-Carb Bread? Sign Me Up.

Who doesn’t love bread? Check out this cloud bread recipe for a delicious way to get your bread fix — without all the carbs.

2. Another Option!

Nothing like a little almond flour bread to serve at your next dinner party. Impress your guests with a bread option that won’t make their blood sugar spike, and show them how much of a health nerd you really are!

3. Ok, This Isn’t Bread. Try It Anyway!

Pineapple and turmeric for the win. Give this a try and enjoy all the anti-inflammatory benefits of turmeric. Yum!

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