What should we eat? There’s plenty of science today about healthy eating. We usually recommend two terrific and reputable Web sites for beginner nutrition information. Try www.mypyramid.gov and www.hsph.harvard.edu/nutritionsource. Both provide similar, although not identical, advice on healthy eating based on scientific evidence of what’s good for us.

The United States Department of Agriculture hosts the pyramid Web site. Every five years, a panel of nutrition researchers, food scientists, and medical doctors considers the new science on health. Afterward, they insert the updated information in the Dietary Guidelines for Americans. In theory the pyramid represents what to eat based on those guidelines. The reality is, there’s a bit of food politics in there too. Politics aside, the pyramid is a stroke of genius in terms of outlining a comprehensive food plan. And, you can enter your specific information – age, sex, weight, etc. – and receive a personalized food plan. The plan gives you recommended quantities of the various food groups that will lead to your best health. Exercise comments are included in the advice.
 
Experts at the Harvard School of Public Health (Yes! THE Harvard School of Public Health) have openly criticized the USDA Food Pyramid and replaced it with their version. It has a few very significant differences. Harvard’s Healthy Eating Pyramid places exercise and weight management at the foundation of good health. They have also de-emphasized red meats and dairy. In their place, the Harvard researchers suggest more fish and lean poultry for protein and calcium supplements as an option for diary. Whereas the USDA Pyramid recommends making half our daily consumption of grains whole versus refined, the Harvard team suggests 100% whole grains and little if any refined. The pyramids differ also in the recommendation for healthy fats. The Harvard team places plant oils smack at the foundation of a healthy diet.

Both pyramids offer up solid eating advice. Harvard's faculty asserts the Healthy Eating Pyramid is based on more recent scientific evidence of the relationship between diet and health sans any politics or influence from the powerful food industry. You get to decide for yourself. One really good thing about America is…the choice is yours.

When it comes to eating well, knowing what to eat can be as simple as sticking with the principles. Here are a few for you to consider.

• Choose nutrient-dense, calorie-poor foods.
• Eat more fruits and vegetables.
• Reduce the amount of sugary, salty, processed foods in your diet.
• Don’t forget what you drink counts too.
• Choose healthier snacks.
• Balance your energy (calories in as food versus calories out as activity) in order to manage your weight.
• Have a stress management practice. Most of our poor choices occur under duress.

See? It’s not so hard. Basically, we all know the nutritional difference between an apple and a slice of cheesecake. The question is…which one will we choose as a regular part of our healthy eating plan?

When it comes to what to eat, the choice is always yours.