The Food Pyramid has become as recognizable as, well, the pyramids at Giza. And for many years after 1991, when the United States Department of Agriculture (USDA) released its dietary recommendations, it seemed just as solid. Then fad diets like Sugar Busters! turned the pyramid on its side, and the Zone completely upended it. Weight-loss entrepreneurs haven't been the only ones to question the recommendations. Nutritionists and scientists have their concerns, too: The food groups are vague; the strong emphasis on grains doesn't specify whole grains; the distinction between good fats (from fish and nuts) and bad fats (from meat and fried foods) is missing entirely. Most troubling is the USDA's focus on a daily diet as opposed to a weekly one, which is a broader yet more accurate way to look at nutritional status.

Keeping in mind these concerns — as well as the USDA's recent tweak of its dietary guidelines — Real Simple developed this checklist diet, which will give you the basic nutrition you need to stay healthy and feel good. (It's not geared toward weight loss or counting calories, but once you start being attuned to what and how much you're eating, you may well shed a few pounds.) Post it on the refrigerator door. Bring a copy with you to the grocery store. It will soon become as recognizable as the pyramids of Giza.

On the next pages:

Checklist for a Healthy Diet

Customizing the Checklist for You

Portion Control

A Week of Menus

Are the Fad Diets Healthy?