In the last column I discussed the adverse effects that fad dieting can cause, both physically and emotionally.

You are probably now wondering: "So how should I eat if I want to lose weight and be healthy?"

Well, that is what I am going to cover today, and it is not as complicated as you might think.

You have probably all heard of the Food Guide Pyramid.

It was developed by the US Department of Agriculture and the Department of Health & Human Services to help us choose foods that will decrease our risk of diet-related diseases and give us all the nutrients we need.

It is not a specific prescription, but a general guide that lets you choose a healthful diet that is right for you.

The Food Guide Pyramid calls for eating a variety of foods to get the nutrients our bodies need and at the same time the right number of calories to maintain a healthy weight.

Use the Food Guide Pyramid to help you eat better each day.

Our daily intake should include:

six to 11 servings of bread, cereal, rice or pasta;

three to five servings of vegetables;

two to four servings of fruit;

two to three servings of dairy; and

two to three servings of protein.

Remember to use fats, oils and sweets sparingly.

Now these are obviously general guidelines to apply to a broad population.

To further personalise these guidelines, refer to the table below: How Many Servings Do You Need Each Day?

The Food Guide Pyramid is intended to be a general guide to the amounts and types of foods people should eat to maximise their health.

Eating the recommended number of servings will provide the body with all the nutrients it needs, and by eating enough at regular intervals throughout the day, we should be able to prevent the hunger that can lead to overeating.

Also, by eating a combination of carbohydrates, protein and fats in the suggested portions, digestion and absorption of food occurs at a slower rate, helping one to feel full for a longer period of time.

If you are interested in looking at the Food Guide Pyramid, or learning more about the Dietary Guidelines put out by the US Department of Agriculture and the Department of Health & Human Services, try surfing the net. Type 'food guide pyramid' into your search engine and check out some of the sites that come up.

Two good ones are www.nalusda.gov:8001/py/pmap.htm and www.ring.com /health/food/food.htm, or go to www.pueblo.gsa.gov, click on "Food" and then choose "Food Guide Pyramid" on the list of publications.

There are also sites for vegetarian and child versions of the Food Guide Pyramid available.

Print off a copy of the Food Guide Pyramid and keep it in a visible place, such as on your refrigerator.

When you are preparing your meals and snacks, check your Pyramid and try to determine if your diet seems to follow the Food Guide Pyramid.

Are the majority of your calories coming from foods in the bottom section of the Pyramid?

Are you eating all your fruits and vegetables? Do you include healthy sources of protein in your diet? And how is your intake of fats, oils and sweets?

Start trying to eat a balanced diet, following the guidelines of the Food Guide Pyramid, and you will be well on your way to becoming nutritionally Body Wise.