The Food Guide Pyramid is designed to instruct all of us about portion sizes and combinations of food to enhance our health.  It tells us what the basics and minimum amounts that we all need to eat in order to get all the vitamins and nutrients to keep us healthy.

The base of the pyramid:  Breads/Grains  6 - 11 servings per day.  While this sounds like a lot, it really isn't.  The perception that bread and carbohydrates are "bad" for you is a myth.  When taken according to the guidelines, the bread/grains group provides fiber and many of the B vitamins that our bodies need.  One serving of the Bread/Grains group is:  1 slice of whole wheat bread; 1/2 cup of whole wheat pasta or rice; 1/4 to 3/4 cup of cereal; 1/2 of a bagel.  The major change is the pyramid is to eat more whole grain bread and pasta.

Really look at these portion sizes.  1 slice of bread, 1/2 cup of pasta, 1/2 bagel, 3/4 cup of cereal are not large quantities.  They are actually quite small.  When was the last time that you actually measured your rice?  Next time you eat rice, get out your measuring cup and see what 1/2 cup really looks like.  You will be amazed!

Fruits and vegetables are nutrients that our body requires.  They provide more fiber, are full of nutrients, and even provide fluid.  The recommendation is to eat at least 5 servings of fruit per day and 4 servings of vegetables per day (to total 9 a day).  Once again, while these numbers sound high, the portion size again is quite small.  1 small apple or 1/2 cup of applesauce.  1 cup of raw vegetables or 1/2 cup cooked.  Small amounts with a huge impact on health.

Meat and Meat Alternatives.  2-4 servings per day with one serving measuring 2-3 ounces.  This is equal to the size of the palm of your hand (not including the fingers!)

Dairy:  2-4 servings a day.  This means 1 cup (8 ounces) of skim milk, 1 oz of cheese, or 1 cup of yogurt.  Have you ever noticed just how small 1 ounce of cheese can be?  It is a 1 inch by 1 inch cube. 

And to round off the top, the Fat group.  This group, while quantity requirements are very small, is also very essential to proper health.  Some of the nutrients that our body requires can only be absorbed if there is a little (and I mean just a little) fat in what we eat.  One serving of fat is a teaspoon, once again, very small quantity, but very important.

Don't forget water...plain water.  It is recommended that everyone drink at least eight - 8 ounce cups of water each day...minimum.  This totals 64 ounces a day (or a little over 3 - 20 ounce bottles of water).  When I say "plain" I mean just water.  Diet soda's, coffee, tea, fruit drinks are not considered in this.  Water helps prevent constipation and dehydration in people over the age of 70.

There are many diets that focus on eliminating one or more groups, or over eating others.  The pyramid helps guide everyone to the recommended needs to gain the maximum nutrients. 

Using the guide to help lose weight is very simple.  Eat the smallest recommended quantity.  That means that you can eat everything that you like, but in small portions.

The guide continues to change as science and technology develop.  This doesn't mean that what we all have been taught in the past is wrong.  It means that in order for us to truly understand how food effects our health, the conditions that we live in, and the changing needs of our bodies as we age, we need to continue to study and adapt to new research.  We all require changes in our nutrient profile as we age, children need more of certain nutrients when they are young and growing at rapid rates, while as we age, our bodies still require all the same things, but in smaller amounts.

If you have specific questions regarding the Food Guide Pyramid, please feel free to write.  You can find me on the page for "Ask the Expert - Registered Dietitian."

Remember, moderation is the key to a healthy life!