The U.S. Department of Agriculture's Dietary Guidelines for Americans encourages all individuals to eat a balanced diet containing a variety of whole grains, plenty of fruits and vegetables, low-fat milk products and lean meat and beans. These healthy choices can reduce the risk of chronic disease throughout the life cycle.
Whole Grains
By definition, whole grains are intact and unrefined. This means the grain seed contains all of its original parts, including the germ, bran and endosperm. Refining, the process that creates white flour, strips the grain seed of its bran and germ, thus removing essential vitamins, minerals and fiber from the flour. Whole-grain products like cereals, breads and pasta are nutritionally superior, with large quantities of naturally occurring fiber, folic acid, iron, B-vitamins and the essential minerals calcium, magnesium and phosphorus. While dietary fiber is essential to reducing cholesterol, controlling blood sugar and preventing constipation, iron aids in anemia prevention and calcium strengthens bones and teeth.
Vegetables
As part of a balanced weekly diet, the USDA recommends eating at least 3 cups of dark leafy greens like kale and collards, 2 cups of orange vegetables such as carrots and squash, 3 cups of starchy vegetables like sweet potatoes and corn, and 6-1/2 cups of other vegetables such as tomatoes and peas. Consuming a rainbow of vegetation on a regular basis guarantees good nutrition. The pigments or phytochemicals contained in differently colored vegetables are actually potent sources of the antioxidant vitamins A and C as well as potassium and folate. These vitamins and minerals offer protection against heart disease and some forms of cancer.
Fruits
Consume fruits whole, either fresh, canned, frozen or dried, or, in limited quantities, as 100 percent fruit juice. Like vegetables, fruits are also a source of fiber and micronutrients, and thus offer protection against heart disease as well as some cancers; they additionally may prevent constipation, lower cholesterol and control blood sugar. The USDA recommends that children consume at least a cup of fruits per day, while adults should strive to eat 2 cups daily.
Low-Fat Milk Products
Low-fat milk and milk products such as cheese and yogurt primarily increase calcium consumption. Calcium is a mineral that strengthens bone and teeth to prevent low bone mineral density and the occurrence of broken bones with age. It is essential to consume enough calcium during childhood and adolescence, as this is the time when bone is being built. In aging adults, bone begins to break down, resulting in an increased risk of fracture. The USDA suggests that teens and adults consume at least 3 cups of milk or milk products each day. Low-fat sources of milk products are optimum, as they help to reduce the risk of weight gain and elevated cholesterol leading to heart disease.
Lean Meat and Beans
According to the USDA, "All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group." Lean meats and beans are a significant source of protein, which is necessary for the building and rebuilding, when necessary, of every cell in the body. Lean cuts, types and preparations of meat, poultry and fish are suggested to reduce the risk of heart disease and some cancers because they are lower in total fat, saturated fat and cholesterol. To obtain the full nutritional benefit from this food group, eat fish, seeds and nuts, as well as beans on a regular basis in addition to meats and poultry. Fish contain essential fats known as omega-3 fatty acids, which are necessary for heart and brain health, while seeds, nuts and beans contain fiber, vitamin E and other essential fats.
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