Mayo Clinic Healthy Weight Pyramid Offers a Healthy Weight Loss Alternative

Tuesday, December 10, 2002

ROCHESTER, Minn. — Confused about how many carbohydrates or vegetables to eat and still lose weight in a healthy manner? The Mayo Clinic Healthy Weight Pyramid addresses these questions and other important weight loss issues. The Mayo Clinic Healthy Weight Pyramid was developed by Mayo Clinic physicians and dieticians based on research studies and practical experience in helping people manage their weight. The Mayo Clinic Healthy Weight Pyramid is featured in the book Mayo Clinic on Healthy Weight ($14.95).

The Mayo Clinic Healthy Weight Pyramid is designed to help you achieve and maintain a healthy weight. Important aspects of the pyramid include:

* Emphasis on choices that promote health within each food group.

* Focusing on low-energy-dense foods.

* An unlimited allowance of whole vegetables and fruits — a practice first tried by researchers at the University of Alabama at Birmingham and found to be effective for weight management.

The Food Groups

The foundation of the Mayo Clinic Healthy Weight Pyramid is unlimited amounts of vegetables and fruits (minimum 4 servings/day). One serving of vegetables equals 25 calories; one serving of fruit equals 60 calories.

Level two in the Mayo Clinic Healthy Weight Pyramid is carbohydrates including whole grains, whole wheat pasta and bread, rice and cereals such as oatmeal (4-8 servings/day). One serving of carbohydrate equals 70 calories.

Protein/dairy is the third level of the pyramid, focusing on lean sources such as beans, fish, lean meat and low-fat dairy (3-7 servings/day). One serving equals 70 calories.

The fourth level of the pyramid emphasizes monounsaturated fats which includes olive oil, nuts, canola oil and avocados (3-5 servings/day). One serving of fat equals 45 calories.

Sweets form the tip of the pyramid, including candy and other processed sweets to be consumed in small amounts (a total of 525 calories per week) but enough to keep your sweet cravings satisfied. Mayo Clinic on Healthy Weight provides more details on the Mayo Clinic Healthy Weight Pyramid as well as a complete plan for your healthy weight loss.

What is energy density?

Eating foods with low energy density will make you feel full on fewer calories and help you lose weight. The energy density of a food refers to the calories in a given amount of food. Foods with low energy density usually contain a small number of calories in a large amount of food. Low-energy-dense foods often consist of high amounts of water and fiber. The Mayo Clinic Healthy Weight Pyramid emphasizes eating foods with low energy density.

Fresh or frozen vegetables and fruits occupy a large volume, take a relatively longer time to eat and lead to a lower overall calorie intake. Consuming these low-energy-dense foods promotes weight loss and you still feel satisfied.

Foods with high energy density contain a large number of calories in a relatively small amount of food. High-energy-density foods often contain a high amount of fat or sugar.

Mayo Clinic Health Information is offering a free booklet with tips for healthy choices when dining out. To receive a copy of the booklet, Eating Out, Your Pocket Guide to Healthy Dining, write to Mayo Clinic Health Information, Communications 0E-6, 200 First Street SW, Rochester, MN 55905. Or order the book, Mayo Clinic on Healthy Weight ($14.95 plus shipping, handling and applicable sales tax), by calling 800-291-1128, order code 212, and receive the pocket guide free with purchase.

Carol Lammers
507-284-5005 (days)
507-284-2511(evenings)
email:newsbureau@mayo.edu

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