The Healing Foods Pyramid is the brain child of Monica Myklebust, MD and Jenna Wunder, MPH, RD. They organized the pyramid in 2005 and then updated it in 2009. It's a visual method of finding foods that are necessary to promote a healthy life with levels of various foods divided into subcategories of daily consumption, weekly consumption and optional foods. Each category of food has a color coded line across the top of the category with blue being the daily foods, yellow the weekly foods and red the optional ones to eat occasionally.

The daily category of the pyramid starts with water as the base. Water of course is far more essential than even the nutrient or calorie intake. You can live far longer without food than you can without water. Water is 61.8 percent of our body by weight and the brain is almost 70 percent water. Consuming between 9 and 12 cups of water daily keeps the body functioning properly, maintains bodily functions, helps balance the body's electrolytes and flushes toxins.

Directly above the water section is the section for fruits and vegetables. You need seven servings of fruits and vegetables daily with a minimum of five in the vegetable group. Fruits and vegetables are truly health in a wrapper provided by Mother Nature. They contain vitamins and minerals but so much more. Studies are now in process on the valuable phytonutrients and antioxidants found in fruits and vegetables. These are not only beneficial to the functioning of the body but also to disease prevention. Some of the phytonutrients kill cancer cells or block their growth others take on diseases such as arthritis, macular degeneration, diseases of the digestive system and heart disease to name just a few.

Except for the highly popular avocado, fruits and vegetables are fat free and low in calories.

The Healing Food Pyramid lists grains as the next level and suggests that everyone eat four to eleven servings a day. Grains are an important source of vitamins and minerals, particularly whole grains. They also can help reduce the risk of constipation and diverticulitis because of their high fiber content, lower the risk of some cancers and heart disease in addition to reducing the risk for type 2 diabetes.

Legumes are the next level and have two distinct categories. Soy and soy products is one and beans, peas and lentils the other. You need to have one to two servings of either each day. These help prevent several diseases including heart disease and soy is a valuable alternative for animal proteins.

Healthy fats and seasonings share the next row of daily foods. Healthy fats are those that contain monounsaturated fatty acid, MUFA. Foods highest in MUFA are oils from nuts such as almond oil, flaxseed oil, grape seed oil and pumpkin seed oil as well as avocados and green olives. Some of the same oils contain Omega 3 oils. These are flaxseed oil, walnut oil, canola oil and soybean oil. These healthy oils fight many diseases including cancer and heart disease, lower blood pressure and bad cholesterol levels. You need 3 to 9 daily servings. The herbs spices that share that daily level include herbs, onions, garlic and hot peppers. The addition of spices and herbs to dishes increases the nutritional value of the meal and flavor without adding calories.

The last row of daily foods includes eggs and dairy products. While only one serving of eggs is recommended daily and one to three servings of dairy, they still provide the body with valuable minerals and nutrients. Milk, of course is best known for its calcium content while eggs provide a valuable source of lutein and zeaxanthin.

The weekly foods include fish and seafood, with two to four servings per week recommended and lean meats with one to three servings per week. Fish and seafood is an excellent source of omega-3 fat and B-12, while meat and poultry provide iron and B vitamins.

The final level is the optional food that most people love. While Twinkies didn't make it to this level, alcohol, dark chocolate and tea did. There are benefits for these three but you don't have to include them in your diet if you don't choose. Twinkie lovers across America rejoice, there is a spot available for your personal favorite. It's the tip of the Healthy Food Pyramid called the personal space that you use in a limited manner for decadent treats.