More than a decade ago, the United States department of agriculture created a program to help people in the country eats healthy. It was called the Food Guide Pyramid and it highlighted all the elements of a well-balanced, nutritious diet.

The Food Pyramid divided foods into groups or categories, colored the pyramid to associate different colors within different categories and specified the amount of food from every category one must consume to be healthy.

This dietary guideline had five groups – grains; fruits and vegetables; fats and oils; meat, beans, fish, nuts and seeds; and milk and dairy products. The bottom of the pyramid was the largest category or the foundation of one’s good health and consisted cereals and breads followed by a large second stage full of dark green and orange vegetables and fruits, then some grains, skimmed milk and whole yoghurt topped by the meat, bean and fish segment.

Over the years, however, there was a slight change in this pyramid. Nutrition experts at The Harvard School of Public Health brought out a Healthy Eating Pyramid.

This laid emphasis on ``daily exercise and weight control’’ by engraving that on the foundation of the pyramid and then building it up with whole grain foods and plant oils such as olive, canola, soy, corn, sunflower, peanut and vegetable come first, followed by generous helpings of fruits and vegetables. One is advised to have these at least 2 to 3 times a day.

Nuts and legumes are to be consumed in good measure about 1-3 times a day followed by fish, poultry and eggs. A dairy or calcium supplement is recommended once or twice daily.

Then, is the thinnest slice of the pile consisting of red meat, butter, white rice, white bread, white pasta and potatoes. Soda and sweets are right on top of the segment but to be used only sparingly.