Good nutrition is an important factor in preventing symptoms of PMS, Menopause, Chronic Fatigue, Diabetes, Osteoporosis and other diseases. We would like to provide you with the basic information this week and challenge you to make lifestyle changes with your health care provider for a better you. Remember it is all about you!

According to the food guide pyramid, we should be eating the following:

• Bread, Cereal, Rice and Pasta Group -- 6 to 11 servings per day.
• Vegetable Group -- 3 to 5 servings per day.
• Fruit Group -- 2 to 4 servings per day.
• Milk, Yogurt and Cheese Group -- 2 to 3 servings per day.
• Meat, Poultry, Fish, Dry Beans, Eggs and Nut Group -- 2 to 3 servings per day.
• Fat, Oils and Sweets -- Use Sparingly.

Note: A serving is 4 oz. of a food group. See examples of what is considered one serving at the end of this article. When interpreting the ranges given for each food group keep in mind that the smaller number is for people who consume about 1,600 calories a day, such as a sendentary woman. The larger number is for those who consume about 2,800 calories a day, such as active men.

A healthful diet should include the following:

Ample vitamin and mineral supplements. Eating a wide variety of foods from all of the food groups on the food chart above will help you obtain the vitamins and minerals that your body needs. However, a vitamin and mineral supplement is not a bad idea for those who do not eat properly, have a busy lifestyle, and suffer from stress or other conditions. The following are some of the most important nutrients your body needs.

Zinc is an essential trace element found in every cell of the human body. Zinc plays many diverse roles in enabling healthy growth and development and in promoting good health in general.

Vitamin K is a fat-soluble vitamin. Vitamin K protects us from bleeding excessively due to cuts and wounds or due to internal bleeding. Vitamin K is required for the biosynthesis of some proteins found in plasma, bone and kidneys.

Vitamin D is a fat-soluble vitamin. Our bodies produce it when exposed to sunlight. Vitamin D regulates blood levels of calcium within normal limits. It aids the intestines in absorption of calcium and phosphorus. Most foods have little or no vitamin D, and few foods are fortified with it. However, our bodies can produce it with exposure to sunlight.

Vitamin C is a popular vitamin, which is widely used because of its anti-oxidant effects. Vitamin C helps form the protein collagen, keeps capillary walls and blood vessels firm, aids with the absorption of iron, improves your immune system and several other vital functions.

Vitamin B12 is a water-soluble vitamin that we need to produce normal red blood cells, prevent megaloblastic anemia, synthesize RNA and DNA, promote normal growth in children, use fat and proteins from foods effectively and prevent homocysteine accumulation.

Vitamin A is a fat-soluble vitamin needed to maintain skin and tissue linings, vision and eye structure, help resist infection, develop bones properly, form sperm and pregnancy maintenance.

Vitamin E is a fat soluble vitamin, which helps protect the heart, improves the immune system, protects against cataracts and may serve in the fight against cancer and Alzheimer's Disease.

Potassium is a trace mineral essential for growth and good health. Potassium helps your body maintain a normal water balance between the cells and body fluids, normal blood pressure, transmit nerve impulses, enable the contraction of muscles and ensure proper functioning of cellular enzymes.

Folic Acid is a water-soluble B vitamin which by preventing damage to cellular DNA, folic acid may reduce the risk of colon polyps, colorectal cancer and cervical cancer.

Magnesium is a mineral that is importan in bone metabolism, transmission of nerve impulses, transportation of calcium and potassium, processing carbohydrates into energy and many others.

Calcium is a mineral that helps build bone and maintain healthy bones and teeth. Calcium also helps to lower blood pressure and control heartbeat, regulate muscle contractions and plays a role in several other functions.

Ample protein. Protein is found in meat, poultry, fish, dry bean, eggs and nuts. We recommend that you eat two to three servings from this food group to maintain 50 grams of protein per day for women 25 or older.

Ample carbohydrates. Women should consume 100 grams of carbohydrates per day to prevent fatigue and dangerous fluid imbalances. Carbohydrates are found in breads, cereal, rice and pasta. We recommend consuming 6 to 11 servings per day.

Ample Fiber. Dietary Fibers are structural components of plants aiding in the flow of saliva and the digestion process. We recommend consuming 20 to 30 grams of fiber per day found in beans and fruit for proper bowel function. Dietary fibers alleviate the following diseases or conditions: atherosclerosis, excess food intake, diverticular disease, irritable bowel syndroms, Crohn's disease, gallstone formation and constipation.

Reduce calories by reducing fat. By reducing fat levels you reduce your risk for heart disease and increase your chance of weight loss. No more than 30% of calories should come from saturated fat. Also, remember to watch your cholesterol intake, limiting it to 300 milligrams of cholesterol per day.

Water is your friend. Water does not have calories; you need more water when you exercise! We recommend drinking 8 to 10, 8 ounce glasses of water or water-based beverages per day.

We hope for your health that you will consider reading about proper nutrition, seeing your health care professional and attempting to make little lifestyle changes for yourself.

HOW MUCH IS ONE FOOD PYRAMID SERVING?

MILK AND MILK PRODUCTS GROUP
1 cup (8 oz.) milk or yogurt
2 slices cheese, 1/8'' thick (1 1/2 oz.)
2 cups cottage cheese
1 1/2 cups ice milk, ice cream, or frozen yogurt

MEAT & MEAT ALTERNATIVES GROUP
2 oz. to 3 oz. (size of a deck of cards) cooked lean meat, poultry, or fish
2 eggs
7 oz. tofu
1 cup cooked legumes (dried beans or peas)
4 tablespoons peanut butter
1/2 cup nuts or seeds

VEGETABLE GROUP
1/2 cup cooked vegetables
1/2 cup raw chopped vegetables
1 cup raw leafy vegetables
1/2 to 3/4 cup vegetable juice

FRUIT GROUP
1 whole medium fruit (about 1 cup)
1/4 cup dried fruit
1/2 cup canned fruit
1/2 to 3/4 cup fruit juice

BREAD & CEREAL GROUP
1 slice bread
1 medium muffin
1/2 hot dog bun or hamburger bun
1/2 bagel or english muffin
4 small crackers
1 tortilla
1 cup cold cereal
1/2 cup cooked cereal
1/2 cup rice
1/2 cup pasta