For decades in the United States we were instructed to eat from four basically equal food groups if we wanted to be healthy. The four food groups have now been laid to rest and the food guide pyramid stands as the model for healthy eating. Its shape gives us a guide to the amounts of servings to eat of the foods in the various categories.

With an emphasis on variety, the foundation of the pyramid is a wide range of high-carbohydrate grain foods including rice, pasta, cereals, and breads. Stepping up from the foundation, Americans are advised to eat at least two servings of fruit and three servings of vegetables each day. Again, variety will assure that you get all the nutrients fruits and vegetables can provide, including fiber, carotenoids, folate, and vitamin C.

Next, as the pyramid narrows, come the meat and milk groups. Leaner, lower-fat selections are best. Two servings from each of these food groups is adequate to provide the nutrients you need, including iron, calcium, B vitamins, and zinc.

Finally, at the top of the pyramid, representing the smallest portion of our diet, lie the fats and sweets. A little of these foods is fine, but we need to be careful not to eat too much. Remember, our foundation - the other food groups - must be strong for us to be healthy.

Since the original food pyramid was published, we have seen several variations reflecting eating patterns in different population groups - a vegetarian pyramid, an Asian pyramid, a Mediterranean pyramid. If you would like additional information about any of the pyramids, or guidance on how to achieve an all-around healthy diet, contact a registered dietitian.

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