The Food Pyramid also suggested 3 to 5 servings of vegetables daily. Again, this is good advice. Leafy green vegetables contain vitamin A and vitamin C- both invaluable to the body. Bushy vegetables are rich in iron and calcium. All vegetables tend to be low in calories and fat, which is clearly an advantage to those who are seeking healthy weight loss guides and individuals who are weight conscious.

Graphic Representation of the Food Pyramid

As a basic rule of thumb the servings shown on the food pyramid are as follows:-
Grains: Bread=1slice, Cooked rice, pasta and cereal=½cup, cold cereal=1oz [30g]. Recommendations are that at least ½ of this section consits of whole grain foods

Vegetables: ½cup raw or cooked solid vegetables or 1 cup raw leafy vegetables

Fruit: 1cup fruit or 100% fruit juice, ½cup dried fruit [ current recommendations suggest cutting down on fruit juice ]

Dairy Products: 1 cup milk or yoghurt, 2oz [60g] cheese [ again current recommendations emphasize low fat or skim milk products ]

Protein: 1oz [30g] meat, poultry or fish, ¾cup dried cooked beans, 1 egg, ½oz [15g] nuts or seeds

Unfortunately, along with all its good attributes the Food Pyramid also contained some drawbacks. Nutritional sciences continually grows by great leaps and bounds. Many research projects have been undertaken and completed and are often written up in professional journals. These research projects continue to increase. Due to advancements, many considered the Food Pyramid outdated by the turn of the millennium.

Additionally, the original recommendations contained some suggestions that were deemed questionable according to the research and knowledge available even in the early 1990s. Three cups of whole milk or and 8 oz hamburger contain considerable fat along with their proteins. But the Food Pyramid suggested that fats be consumed sparingly even though fat is essential in a healthy eating plan. Of course, keeping the amount of fat low is helpful to those who are seeking healthy weight loss, but fat also comes in different types and this was not clarified.

Recommended amounts were also confusing at times, especially for those who were seeking healthy weigh loss. The Food Pyramid recommended 2 to 3 servings daily of meat, poultry, fish, eggs, nuts, or dried beans in order to receive proteins. This however, was meant to be used as a maximum amount. The guideline for daily fruit servings was set at 2 to 4 servings but this guideline was intended to be used as a minimum.

Moreover, the question as to what exactly constitutes a portion or serving is fraught with difficulty since the answer is dependant on the type of food under discussion.

The new Food Pyramid, introduced in 2005, attempted to overcome some of the confusion and the difficulties inherent in the 1992 version. Unfortunately, in some ways, it is even worse than its predecessor. By using the interactive tool on the USDA website, the individual is met with such information as “Eat a variety of fruit”, and “Eat at least 3 ounces of whole grain bread” in addition to “Eat more dark green vegetables”. The new version, MyPyramid, is available on http://www.mypyramid.gov/pyramid/index.html. Some may find the information useful, and at least MyPyramid represents an attempt to render healthy eating more viable, but the information is often somewhat vague.

The is however an interactive applet that does a better job and provides more detailed information at MyPyramidPlan. This is available on http://www.mypyramid.gov/mypyramid/index.aspx. It may take more time, but the guidelines that it contains are carefully tailored according to age, weight, and activity level.

Diet and nutrition is a highly individualized thing, especially for those seeking healthy weight loss. It requires a commitment from the individual, as well as attention to the details of what is being consumed and what that contains. Like any proposed dietary change, always seek the advice of a physician before commencing.