Surrender To The Spell Of The Pyramid

Food in general has the distinction of being probably the first thing we all think about in the mornings before our feet hit the floor. The main reason for this is we cannot survive without it. There are four major food groups arranged in what is commonly called the food pyramid. At the base of the food pyramid lies the group that contains breads, grains, pastas and cereals. These foods provide complex carbohydrates, which are an important source of energy, especially for a low-fat meal plan. You can make various low-fat choices from foods in this group.

You will need 6 to 11 servings of these foods in a day. Try to eat whole-grain breads, cereal and pasta for most of your servings from this group. Whole-grain foods are less processed and retain more valuable vitamins, minerals and fiber than foods made with white flour. When you purchase whole-grain foods look for breads and pastas with "stone ground whole-wheat flour" as the first ingredient, because some "wheat" breads may be white breads with only caramel coloring added.

The next group in the pyramid is fruits and vegetables. Fruits and vegetables are rich in nutrients. Many are excellent sources of vitamin A, vitamin C, folate or potassium. They are low in fat and sodium and high in fiber. The Food Pyramid suggests 3 to 5 servings of vegetables, and 2 to 4 servings of fruits each day. Count only 100% fruit juice as a fruit, and limit juice consumption. Many commercial bottled juices come in containers that hold more than 2 servings - which can add lots of sugar and calories to your daily diet. Punches, ades and most fruit "drinks" have only a bit of juice and lots of sugar. Fruit sodas are sugary drinks and they do not count as fruit, either.

Up next on the pyramid are proteins such as beans, eggs, fish, and meat. Meat, poultry and fish supply protein, zinc and iron. Non-meat foods such as dried peas and beans also provide many of these nutrients. The Food Pyramid suggests 2 to 3 servings of cooked poultry, fish or meat. Each serving should be between 2 and 3 ounces. Pick lean meat, fish and dry beans and peas often because these are lowest in fat.

Continuing on we come to dairy products. Products made with milk provide protein, vitamins and minerals, especially calcium. The Food Pyramid suggests 2 to 3 servings each day. If you are pregnant, breastfeeding, a teenager or a young adult age 24 or under, try to have 3 servings. Most others should have 2 servings every day. Go light on high-fat cheese and ice cream. Choose non-fat milk and yogurt and cheeses made from skim milk because they are lower in fat.

Lastly are sweets and fats. These make up the Food Pyramids smallest part, so the fats and sweets in the top of the Food Pyramid should comprise the smallest percentage of your daily diet. The foods at the top of the food pyramid should be eaten moderately because they provide calories but not much in the way of nutrition. These foods include salad dressings, oils, butter, cream, margarine, sugars, soft drinks, candies and sweet desserts.

The author teaches people how to eat in a healthy manner and nurture their bodies without feeling deprived.

Rose Marie Allesando is passionate about food and is the webmaster of Food A to Z

In The News:


pen paper and inkwell


cat break through


Feeling Tired? Cant Lose Weight? Tap Into Protein Power!

You're always hungry right? The last thing you have time... Read More

Vitamin D - The Sunshine Vitamin!

Vitamin D is a fat-soluble vitamin like A and E.... Read More

Take Back Your Life 7

In parts 1-6 of this series of articles titled "Take... Read More

Glorious Summer Greens

Summer brings a lot of fantastic things with it, but... Read More

Using Calcium and Magnesium for Constipation

Calcium helps reduce constipationUsing calcium and magnesium in the right... Read More

3 Important Differences Between White Bread and Whole Wheat

For any kid who grew up eating doughy, thick Wonder... Read More

Is Chocolate A New Health Food?

Could it be possible that our beloved chocolate may actually... Read More

Five Steps to a Healthier Heart

Step 1: Eat five to ten servings per day of... Read More

What Everybody Ought to Know About Food Additives

Every day we are bombarded with information about food products... Read More

True Health - Following Your Inner Knowing

Your Non-Conscious Mind is 98% of your full power. Over... Read More

MSG: If Its Safe, Why Do They Disguise It On Labels?

Monosodium glutamate, commonly known as MSG, was thought of as... Read More

Dietary Sources of Vitamins and Minerals

Whenever possible, we should try to get our antioxidants and... Read More

Food Additives: Safety versus Health Maintenance / Prevention

The topic of food additives is not quickly addressed in... Read More

Soy Phytoestrogens and the Art of Propaganda

In this newsletter we will discuss the current controversy about... Read More

Death, Aging, Rejuvenation (Part 4)

Biological clockObviously you need biological clock to time and alarm... Read More

MonaVie Acai Berry Juice - The Tree of Life from Amazonian Rainforest...

What ancient tribes and people of the Amazon have known... Read More

10 Flaxseed Facts to Improve Your Nutrition

Flaxseeds may be the smallest seeds you will find in... Read More

Personal Wellness Program

Having a personal wellness program has become a concern for... Read More

The Truth About Omega 3

Since Dr Basant Puri, a consultant psychiatrist and senior lecturer... Read More

Water - The Natural Choice

Proper hydration is extremely important during exercise. Adequate fluid intake... Read More

Debunking the Myth About Bottled Water: Is It Really Safer for Your Kids?

When you actually sit down and think about it, bottled... Read More

Nutrition Secrets Never Before Revealed

The topic of nutrition is one that is always present... Read More

7 Bad Eating Habits You Should Change Immediately

People are obsessed with dieting and weight loss! Don't believe... Read More

You Can Have Healthy Skin

With new research, new products and new skin protection advice... Read More

A Result Producing Guide to Nutrition

If you want to build muscle, lose body fat or... Read More

That Cookie Might Kill You!

Chances are you may have had a food product that... Read More

Ayurvedic Nutrition: Let Your Food Be Your Medicine

It is ironic how something as obvious as nutrition has... Read More

Dietary Guideline USA

Are you sick and tired of the confusion about our... Read More

Health Update: Have Your Chocolate and Eat It, Too!

According to the Congress of the International Society on Thrombosis... Read More

Being Proactive With Your Health Decisions

In today's world, there's a definite need to be proactive... Read More

The Fountain of Youth - Right in Front of Us All This Time!

Can we really stop the aging process, slow it down,... Read More

How Do You Know Your Nutrition is Working for You?

Please feel free to comment, so that the article may... Read More

Whats Missing Could Be Making You Sick

Here's something you probably don't know. The fruit and vegetables... Read More