In order to benefit from your Xenical treatment you also need to have a balanced diet. As researchers uncover more information about nutrition and health agencies discover better ways to disseminate this information to the public, these agencies can and should update their educational approach. In fact, a new edition of the USDA’s Food Guide Pyramid is scheduled to be released in 2005. It’s important to understand, however, that this doesn’t invalidate the traditional food pyramid. Other countries have their own culturally appropriate nutrition education pieces as well, and all these tools are simply a means to encourage people around the world to embrace healthy, balanced eating practices.

Nutrient and calorie needs vary from person to person depending on age, gender,body size, body composition, level of physical activity, and many other conditions. To understand how best to meet these needs, it’s helpful to group foods according to the nutrients they provide. A food pyramid is one way to visualize how each food group contributes to your daily needs. The pyramid provides a range of servings for each group. Individuals with lower calorie needs (women, older adults, sedentary people) can choose the lower number of servings from each food group, whereasthose with higher calorie needs (men, teenagers, active people) can select the higher number of servings suggested. Breads, cereals, pasta, rice, grain products, and starchy vegetables such as potatoes and corn provide complex carbohydrates, B vitamins, iron, fiber, some protein, and many other nutrients. They are generally low in fat and have about 80 to 100 calories per serving.

Vegetables add color and texture to your meals, and vitamins, minerals, antioxidants, phytochemicals, and fiber to your overall diet. Fruits are rich in vitamin C, beta-carotene, folic acid, potassium, and fiber, and they add sweetness, color, flavor, and texture to your meals and snacks. They are naturally low in fat and have about 60 to 80 calories per serving.

Low-fat dairy milk and yogurt and many plant-based dairy alternatives are the best dietary sources of calcium and vitamin D, both of which are associated with positive bone health. This is the most diverse of any of the food groups and includes lean meats, poultry, fish, and game; cooked legumes; low-fat cheeses; eggs and egg substitutes; soy products; and peanut and soynut butter. It’s helpful to think of your daily protein needs in terms of ounces instead of servings or portions because you have such a wide variety of options. Fats and oils provide essential fatty acids that your body requires but cannot manufacture on its own. You can obtain essential fatty acids naturally in foods such as fish and some nuts, but pure fats and oils help fill in the gaps. Fats also enhance the flavor of other foods in many dishes.

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