Eating a diet that is based on the food pyramid requires a basic knowledge of the various food groups and what each includes. Each food group offers at least one specific benefit to your overall health. As such, you should eat foods from each food group each day. The number of servings you need from each food group varies, according to MyPyramid.gov.
Grain
The grain group consists of various carbohydrates. These foods help to give you energy. At least half of the grains you eat each day should be whole grains. These include bulgur, oatmeal, whole wheat flour, whole cornmeal and brown rice.
Milk
The milk group contains calcium that your body needs to keep your bones and teeth strong. This group doesn't contain only milk. It also includes cheese, yogurt and pudding, as long as the foods are made with milk. When choosing milk products, choose low-fat or fat-free products.
Fruits
Fruits are rich in many nutrients that your body needs. The fruits that you choose should be fresh, canned, frozen or dried. Canned fruits shouldn't be canned in syrup, as this adds sugar and calories to the fruit. If you opt to drink fruit juice, you should choose 100 percent fruit juice. It is important to include a variety of fruits in your diet. Berries, apples, raisins, bananas, pears, kiwi fruit, mangoes and limes are some examples of fruits you can choose.
Meat and Beans
The protein in meat and beans helps your body to function properly. The immune system, muscles and many organs are made up of proteins. Nuts, dry beans and peas, peanut butter, eggs, chicken, fish, seafood, beef, wild game and pork are all components of this food group. When you choose foods, be careful about the amount of cholesterol you intake. Organ meats and egg yolks contain a lot of cholesterol, so these should be limited. The ideal sources of proteins are lean or low fat meats. Processed meats should also be limited.
Vegetables
The vegetable group contains vegetables and dry beans and peas, according to MyPyramid.gov. This group contains nutrients that help your body function. They also contain fiber, which according to the Nemours Foundation, helps digestion. When choosing vegetables, choose a variety based on colors. Dark green vegetables, orange vegetables and dry beans and peas should be your primary choices. Dark green vegetables include spinach, broccoli and greens. Orange vegetables include carrots, sweet potatoes and pumpkin. Lentils, pinto beans and chickpeas are included in the dry beans and peas group. Other vegetable choices include corn, beets, onions, tomatoes, zucchini, cabbage, cucumbers and cauliflower.
Oils
Your body needs a little oil to function optimally. Eating healthy oils, such as olive oil, canola oil and soybean oil are some healthy oil choices. You can also get oil from mayonnaise, margarine or salad dressing. When you choose oils, stay away from foods that contain trans fat, which is an unhealthy oil.
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