The original food pyramid of 1974 was invented to educate the average consumer on healthy eating to attempt to slow down the increase of convenience food related lifestyle diseases.

In that respect, and even to this day, the packaged and quick-fix food market plays straight into the hands of the pharmaceutical industry. Food is either medicine or poison.

It has since been re-created many times. But, as with most scientific re-creations of an older concept, the original message itself does not stand the test of time. Updated research and theories come to the fore to disprove them, although the pyramid idea itself continued due to the simplicity of the message it gives: the wider the section the more of its food contents you should eat.

This blog will demonstrate how various health food pyramids have changed over the decades, the results of which display a very insightful journey of our understanding of health from ‘then’ and ‘now’.

The 1992 Food Pyramid

Contrary to current day trends to avoid gluten, the largest part of this pyramid contains grains. The main issue with this is that it does not differentiate between whole grains and white/refined grains. Refined grains are white in colour because the shell has been stripped out which ultimately removes the necessary nutrients and leaves only the starchy content. We speak of empty calories when we discuss white grains nowadays, along with a lack of real nutrition, bloating, constipation, digestive health problems and their over-acidifying of the body.

This pyramid puts all fats at the top of the pyramid without distinction of good versus bad fat. It places meat into the same category as beans, nuts and seeds. Today, we know that exchanging meat for beans, seeds and nuts is sure to promote a healthy heart.

The 1992 pyramid instructed that we should have the same amount of dairy and vegetables to be healthy, albeit three portions of dairy to be the upper limit and three portions of vegetable to be the lower limit.

As the packaged food industry carried on, lifestyle diseases continued to rise and nutritional research developed showing that this pyramid was clearly not accurate and that a new version was needed.

The Harvard Amended Pyramid

The Harvard food pyramid amends a number of mistakes in the old pyramid, for example it now makes the difference between refined grains and whole grains, nuts, seeds, beans and tofu replace the meat category and dairy features specifically as a calcium option with a reduced 1-2 portions.

The main question which remains over this pyramid is the inclusion of white refined bread, albeit at the top of the pyramid. It is believed that white bread remained to keep the status quo and to ensure it did not alienate the overall population who would no doubt be used to eating in a specific, convenience style which would include white bread over brown.

Slowly gluten intolerance became an epidemic with more and more people believing that breads, and gluten in particular, caused digestive upsets. One of the biggest issues nowadays is that the integrity of the grains used has became compromised after generations of mass farming as well as price pressures reducing the quality of the soil and the seed used, and all this is due to our ever increasing demand for convenience food.

The pyramid also still included meat in small quantities, and despite hypertension and heart diseases being on the rise, to this day, most supermarkets (with the exception of Waitrose) are unfazed about whether their animal products are grown with genetically modified feed or not (For more information on this go

This pyramid also includes recreational drugs such as alcohol. It also includes vitamin supplements. Yet it unwisely leaves the maximum amount of alcohol consumed down to personal discretion and fails to clarify whether the vitamins must be grown by nature and therefore have better bio-availability and recognition by the body – or if synthetically made versions by chemical companies in laboratories are just as appropriate.

As the convenience food industry developed it became apparent that lifestyle diseases failed to decrease. Subsequent nutritional research showed that this pyramid was inaccurate and that yet again a new pyramid was needed.

Fast forward to 2014 and we are now in desperate need of a healthy food pyramid which promises to deliver health in abundance as lifestyle-caused diseases such as heart disease, liver disease and diabetes continue to develop at a terrifying pace.

Raw Food Pyramid

A third and most recent version of our healthy food pyramid is the ‘raw food pyramid’ which promotes the consumption of raw foods. To raw food enthusiasts, this means not cooking food above 48 degrees centigrade. This is obviously a niche trend but many cultures over the course of history have eaten raw foods in form of Salads, Sushi, Mett, Carpaccio, Juices, etc.

This food pyramid appears radical, there is no room for keeping the status quo in this latest recreation – it is purely about natural health foods – no white grains and alcohol in sight!

This version includes the non-irradiation of imported foods such as dried food, herbs and nuts. For some reason, mainly for the manufacturers to be able to store these foods with dairy and meat, radiation of dried food has become common, although you will not be told this on the label.

It includes non-genetically modified plant products such as maize, and vegetable oils and it does not advocate animal products but instead maximises the importance of plant based protein sources.

Finally, for the first time in the history of food pyramids it includes herbs, which are incredibly important for the maintenance of health. Moreover, those who appreciate top quality taste to their meals, herbs have been essential to flavoursome, gourmet dishes for centuries.

We cannot possibly imagine the dietary changes we, and the next generations, are getting used to, yet nutrition is a learned behaviour and we need to get back to basics. Sadly though change is not easily achieved due to the addictive nature of foods, especially salty, sweet and fatty convenience foods. But the first step is often the hardest, so take a look through the list of pyramids above and decide which you are following and what strategies could you use from them to upgrade your nutrition by just one notch.


Sonja Breuer (MSc. ayur. med.) is tapping into a niche solution for improving sleep with Eastern Medicine of Ayurveda and Yoga. The products available are online courses and individual coaching. She encourages people to embrace lifestyle changes to bring about better sleep, leading to greater levels of well-being, energy and performance.

Sonja is qualified with a post graduate degree in Ayurvedic medicine, more than 1000 yoga teaching hours, coaching and mentoring diplomas and energy healing abilities. She has devised online programmes for better sleep: “7 Steps to Better Sleep” and “Yoga for Better Sleep” so you can get started immediately, either before or whilst working with her in person, either online or offline.  


Leave a Reply

Your email address will not be published. Required fields are marked *