A number of popular diets recommend eating from only one or two food groups, but in order to fuel all the cells and functions of the human body, a balanced diet, incorporating all the basic food groups is recommended. In 2005, the U.S. Department of Agriculture, or USDA, amended its food pyramid to offer personalized eating plans that coincide with an individual's lifestyle and needs.
Grains
According to Mypyramid.gov, grain products consist of any food made from wheat, rice, oats, cornmeal, barley or other grains One of the most significant changes to the pyramid was in regard to grains. The amount of grains recommended was not significantly changed, but the types of grains were amended to include mostly whole grains, namely foods made with the entire grain kernel. The USDA's recommended daily amount varies based on age, sex, and level of physical activity, but it recommends that half of all grains consumed be whole, versus processed, grains.
Whole grains include whole wheat, oatmeal, and brown rice.
Fruits and Vegetables
The USDA recommends that people eat plenty of fruits and vegetables, especially those rich in color. It states that eating a diet high in fruits and vegetables can reduce the occurence of stroke, type-2 diabetes, certain cancers, heart disease and a number of other conditions.
The new food pyramid suggests choosing a variety of vegetables over the course of a week rather than trying to get them all in one day. Some good choices from the USDA's five subgroups include corn and potatoes from the starchy vegetables sub-group, garbanzo beans and lentils from the dry beans and peas sub-group, carrots and sweet potatoes from the orange vegetables sub-group, broccoli and romaine lettuce from the dark green vegetables, and asparagus and celery from the other vegetables subgroup.
Fruits have antioxidants and fiber, both necessary to overall good health. The USDA recommends choosing from apples, bananas, berries, melons, and a nubmer of others, including fruit juices.
Milk
Calcium is an important part of a balanced diet. Calcium is essential for the growth of strong bones and teeth and can be found in a variety of foods, but mostly in milk and other dairy products, such as cheese, yogurt, and ice cream. Dairy products also tend to contain essential nutrients potassium and vitamin D. According to a 2009 article in the magazine "Scientific American," many people are lacking adequate amounts of vitamin D, which can help lower the risk of heart disease and other illnesses.
Meats
The USDA recommends people eat from the meats and beans group each day. It recommends people choose fish, nuts, and seeds over fattier meat and poultry. This group provides necessary protein, B vitamins, vitamin E, iron, zinc, and magnesium
Fats and Oils
Oils, such as olive and canola oil, unlike solid fats, are higher in monounsaturated and polyunsaturated fats, which are much kinder to the heart. These oils contain essential fatty acids and vitamin E, but because of their high calorie content, should be eaten in small amounts.
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