Using the Healthy Eating Pyramid as a Guide to Lose Weight

An important part of healthy eating is understanding the healthy eating pyramid and how much you should be eating from each food group each day. The USDA healthy eating pyramid is the one that most people use but it has some serious flaws:

1. The USDA still recommends processed, refined carbohydrates (refined carbs are made from white or "enriched" flour and include white bread, rice, pasta, etc.). Carbs that are not from whole grain or whole wheat sources have been stripped of their important nutrients and fiber and lead to increased blood sugar levels, and those sugars are converted to fat when they're not used by the body. Additionally, this can lead to increased prevalence of many diseases, including diabetes and obesity. Try and avoid products that don't start with either "whole wheat" or "whole grain" flour on the nutrition label. Generally, the USDA tends to recommend too many servings of carbs per day as well

2. The USDA also recommends at least 3 servings of dairy each day. For someone who is trying to lose weight, drinking 2-3 servings of milk instead of water each day adds a few hundred calories and lots of extra sugar to your diet, making it much harder to shed those extra pounds. Also, many people tend to stray from low-fat dairy products, which can add lots of extra saturated fat to your diet.

3. The USDA does not do a good job of emphasizing the need for healthy mono- and poly-unsaturated fats as part of a heart healthy diet.

A few things I do like about the latest USDA recommendations is they're finally discussing how bad trans fats are for you and that they now include exercise as an essential part of a healthy eating program.

I have taken recommendations from the most reputable sources in the Health and Wellness field, including Harvard Medical School and the Mayo Clinic, and created the following healthy eating pyramid suggestions below for maximizing healthy weight loss:

Fruits and Vegetables:
5-7 servings/day (1 serving = 1/2 cup fruit, 1/2 cup cooked vegetables, 1 cup raw vegetables or 3/4 cup vegetable juice). Aim for at least 3-4 servings of vegetables and 1-2 servings of fruit each day.

Lean Proteins/Dairy:
3-6 servings/day (1 serving = 4 ounces or fist-sized portion of meat, 1/2 cup beans, 1 cup skim milk, 1 oz. cheese, or a small handful of nuts). Choose healthy sources of protein such as lean meats, beans, soy, nuts, low fat dairy such as milk, yogurt, low fat cheese, protein and meal replacement drinks.

Whole grains:
2 servings/day of whole wheat or whole grain carbohydrates (1 cup or 2 slices wheat bread = 1 serving). Avoid refined carbs such as white bread, pasta, and rice.

Fats:
1-2 servings olive or canola oil or nuts (1 serving of oil = 1 Tablespoon, 1 serving nuts = 1 small handful). Get most of your fats from poly- and mono-unsaturated fats and avoid saturated and trans fats.

Water:
10 - 8oz. servings/day.

Here are 4 keys tips for using the healthy eating pyramid to increase weight loss:

1. Eat more vegetables.
Vegetables are packed with vitamins and nutrients and are generally very low in fat and carbs. Especially if you're trying to lose weight, you should definitely be eating at least 3 servings of veggies per day. For some of the healthiest vegetables out there, check out the 10 healthiest foods list.

2. Drink more water.
Drinking water speeds up your metabolism, flushes out toxins, and keeps your body functioning normally. Replace empty calories from sodas and sugary juices with water and you'll be saving a ton of calories, which will help you lose weight much faster.

3. Avoid certain foods.
Avoid trans fats and try to severely limit your sugar intake. Both sugar and trans fats are proving to have direct correlations with the obesity epidemic.

4. Eat healthy fats.
Fat is not all that bad, if you eat the right types. Be sure to eat some "good fats" every day. Sources include olive oil, fish, and nuts.

Next: How to Read Nutrition Labels

Return From the Healthy Eating Pyramid to Healthy Diet Plans - Understanding Proteins, Fats, and Carbs

The Healthy Eating Guide Home Page