Food Groups For A Healthy Diet

Food groups are comprised of various similar options that, if combined and eaten in the right quantities, form the foundation for a healthy diet. Since no single food or food group provides all the nutrients your body needs for growth, eating varied and balanced meals is the best solution for your health.

Grains and Starches

Foods in the grain and starch group include cereal, rice, bread and pastas, and rich in complex carbohydrates, vitamin E, B, folic acid, fiber and antioxidants. Carbohydrates are your body's main source of energy, so it is important to consume at least half of your total daily calories from this group. Carbohydrates from this group are also low in fat and cholesterol, aiding in weight management and heart health.

Meats and Protein

Eggs, fish, venison, chicken, almonds and chickpeas are a few of the foods included in the meats and protein food group. Note that vegans and vegetarians can get an adequate supply of protein without having to consume meat from this group. The meat and protein group is necessary for a healthy diet because these food choices supply your body with essential amino acids --- the building blocks of protein, which your body cannot make and which it must get from food. These building blocks help increase muscle tone, provide your body with B vitamins, iron, zinc and magnesium --- and they protect your bones, regulate your hormones and balance your enzymes.

Milk and Dairy

This food group includes milk and milk products such as yogurt and cheese --- but not butter, margarine or cream, which belong in the fat and sugar group. Milk, cheese and yogurt products tend to be high in fat, so eat reduced- or low-fat versions of these products. Foods from this group are important for a healthy diet because they are rich in protein, vitamin B2, calcium and probiotics to promote the health of your digestive system. Calcium is a mineral that helps build strong bones and teeth, helps regulate muscle contractions such as your heartbeat and aids in proper blood clotting.

Vegetables

Every healthy diet should include vegetables, because they are naturally low in calories, cholesterol-free and have little to no fat. Similar to fruits, vegetables provide vitamins C and A, folic acid and, uniquely, contain phytochemicals --- sometimes referred to as plant chemicals, and which may help protect against illness and certain cancers.

Fruits

The fruit and vegetable groups of the Food Guide Pyramid are not grouped together, but do share a tier and similar benefits for your health. Fruits contain sugar in the form of fructose, which naturally occurs in your body as well. This sugar is different than the forms used to sweeten candy and soft drinks, in that it is a carbohydrate that is a good source of energy. Fruits contain vitamins C and A, potassium, folic acid, fiber and other nutrients. Fruit is most noted for its antioxidants, which act to reverse the damaging effects of free radicals in your body.