The Food Guide Pyramid is an outline of what to eat each day. It's not a rigid prescription, but a general guide that lets you choose a healthful diet that's right for you.

The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain or improve your weight.

The Pyramid also focuses on fat because most Americans diets are too high in fat, especially saturated fat.

But what is a serving? The bread, pasta and cereal group calls for 6-11 servings per day. Does that mean you eat bread, pasta or cereal 6-11 times per day? No. A serving is the amount food that the nutrition label calls for.

A serving of protein; chicken, fish, or meat would be about the size of a deck of playing cards or your computer mouse. As for fruit, one cup of mixed fruit is a serving or a tennis ball sized apple, orange, peach, etc.

How many servings are right for me?

The Pyramid shows a range of servings for each major food group. The number of servings that are right for you depends on how many calories you need, which in turn depends on your age, sex, size, and how active you are. Almost everyone should have at least the lowest number of servings in the ranges.

The calorie level suggestions are based on recommendations of the National Academy of Sciences and on calorie intakes reported by people in national food consumption surveys.

For adults and teens

1,600 calories is about right for many sedentary women and some older adults.

2,200 calories is about right for most children, teenage girls, active women, and many sedentary men. Women who are pregnant or breastfeeding may need somewhat more.

2,800 calories is about right for teenage boys, many active men, and some very active women.

These numbers are only estimates. For a further examination of your nutritional requirements please send questions or comments to kammel@executivefitness.com or please call (562) 495-3932.