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Food Healthy Pyramid and The Chart of Combinging Food!
By Karen Sessions

Food Healthy Pyramid

Food Guide Pyramid or Food Combining

If you are struggling with weight loss, you may not be eating the correct food in the correct combinations. Food sets off chemical responses in your body, and if you don't know how to properly combine food groups, you may be adding more weight than you care to. The proper food choices, in the proper amounts and with the proper combinations can produce dramatic weight loss!

The Four Basic Food Groups were established in the 1950's. I still remember being taught that nutrition tactic. The joke back then was, 'The four basic food groups are: alcohol, caffeine, fat, and sugar'. If life was only that simple and carefree.

The real Four Basic Food Groups were established as fruits, vegetables, meat, and dairy. This pattern was designed so that you could receive nutrients from each food group daily. However, as processed food became more popular, so did weight gain.

With more and more people gaining weight, it was time for a change. That change was The Food Guide Pyramid, which was established in the 1990's!

This change seemed to be the answer to shape people up. However, what wasn't realized is that The Food Guide Pyramid is completely backwards, and it is also a leading factor in the obesity trend and degenerative diseases..

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The Food Guide Pyramid has bread, cereal, rice, and pasta placed at the base, suggesting that we need 6 to 11 servings of complex carbohydrates a day! Perhaps this is good for a runner, but the majority of the population are not runners. Fruits and vegetables are placed just above that, suggesting that we need 2 to 5 servings a day. Just above that, dairy and meat are placed, suggesting 2 to 3 servings. Finally, at the top are fats, oils, and sweets.


Four Basic Food Groups I noticed several flaws in this pyramid design. First, it is very general and the average consumer doesn't realize the havoc of excess complex carbohydrates. I am not suggesting that all complex carbohydrates are bad, what I am saying is that you need to know how to include them in your nutrition plan so they are used, and not stored as fat. The Food Guild Pyramid doesn't separate natural carbs from processed carbs, and this is a major factor overlooked!

Fruits and Vegetables

Two very important food groups, vegetables and fruit, are placed inferior to complex carbohydrates. The proper amounts of vegetables and fruit can aid in weight loss, if applied correctly! Fruits and vegetables also contain vitamins, minerals, enzymes, and antioxidants. How come less emphasis is placed on them?


Our bodies are made up of protein and water, yet this essential macronutrient, protein, is placed poorly on The Food Guide Pyramid.

Complete Protein, which is found in meat, and incomplete protein, which can be found in fruits and dairy, are grouped together to form one on the Pyramid, making it appear of lower importance. Knowing the difference between the two types of proteins, and how to incorporate them properly in your nutrition program can aid in the weight loss battle! However, they fail to tap onto this.

Essential Fat

Finally, fat is put at the very top, showing zero importance. It doesn't even separate the good (fat burning) fat from the bad, hydrogenated, fat. There is a difference in the two, and knowing which, and how to incorporate them will dramatically lower your weight!

With the fat-free trend that hit in the late 80s and early 90s, many people lost muscle and health. Fat is an essential component and should NOT be restricted.


It seems that cars are upgraded more than our nutrition is. The Food Guide Pyramid is not designed for the everyday person. Perhaps a runner may benefit from it, but it still fails to distinguish between the complex carbohydrates, vegetables, meat, fats, and processed foods. All of these food groups are important in weight loss, but we are not told how to effectively incorporate them, hence the obesity that plagues or nation.

About the author:

Karen Sessions has been in the fitness industry since 1988 and is a certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six e-books on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding. Click here to find out more about her books!

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