Understanding the major food types helps you develop a balanced diet that offers proper nutrition for growth and weight management. In 2005, the U.S. Department of Agriculture changed its food guide from emphasizing four basic groups to a color-coded pyramid. The department recommends eating a variety of foods from each of these groups daily. Some colors, or stripes, are larger than others, demonstrating that you should eat more of certain foods and less of others, explains KidsHealth.
Protein
Protein is important for the development and maintenance of bones, muscle, cartilage, skin and blood. Protein should make up between 10 and 35 percent of an adult's daily calories, says the Institute of Medicine, or IOM. To minimize your intake of saturated fats, choose proteins low in saturated fat, like skinless poultry, extra lean beef, pork tenderloin, fish and egg whites. Branch out and try vegetarian sources like beans and soy whenever possible. When preparing proteins, use healthy cooking methods like grilling, broiling and baking.
Fruits and Vegetables
Fruits and vegetables help you reach the IOM-recommended amounts of fiber: 38 g for men and 25 g for women daily for adults aged 50 and younger. The USDA recommends dark green and orange vegetables to obtain important vitamins, minerals and phytonutrients. Avoid adding cheese sauces and butter to make your vegetables more palatable. Try flavoring with herbs, spices, citrus juices and vinegar, which do not add excessive calories and fat.
Include a variety of fruit in your diet, including fresh, frozen, canned and dried. Watch for added sugar in syrups and juices.
Grains
The USDA recommends at least 3 oz. of grains daily for all healthy adults. Grains include bread, cereals, crackers, rice and pasta. Choose whole-grain versions whenever possible, as they offer the most nutrition and fiber, says the Harvard School of Public Health. Whole grains also keep your blood sugar levels stable, minimizing cravings and energy highs and lows.
Dairy
Dairy products include milk, cottage cheese, yogurt, kefir and cheese. Choose low-fat or non-fat versions. If you cannot consume dairy due to an intolerance or allergy, try calcium-fortified alternatives like soy milk or orange juice. Adults should strive to take in three 8-oz. servings daily, but children 8 and under need only two 8-oz. servings daily.
Fats
Minimize your intake of saturated fat found in fatty cuts of meat, butter and other "hard" substances. Eliminate all trans fats or make them equivalent to less than 1 percent of your total daily fat calories, recommends the American Heart Association. Trans fats are usually identified on an ingredient list with the words "partially hydrogenated." Focus instead on the unsaturated fats found in nuts, fish, seeds and vegetable oils. Make these 20 to 35 percent of your total food intake daily. The IOM notes that infants and young children may take in between 25 and 40 percent daily.
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