Grains
One of the first basic food groups, according to the United State Department of Agriculture food pyramid, is the grain group. Grains include wheat, barley, rice and oats. It's important to choose whole grains, which are less processed and give you more nutrition per serving. Grains function as carbohydrates, which the body can use for the production of energy. Grains also provide the fiber necessary for digestive health and to reduce cholesterol in the blood. Grains are naturally low in fat and high in many of the essential vitamins and nutrients you need, such as potassium, magnesium and selenium.
Fruits and Vegetables
Fruits and vegetables provide most of the vitamins and minerals we need to survive, and do so with relatively few calories. For example, carrots provide beta-carotene, which can protect the eyes, bones and reproductive health. Spinach provides iron, folate, vitamin K and vitamin A, among many other nutrients that help everything from bone strength to preventing certain cancers. Each fruit and vegetable provides nutrients and high levels of fiber. This fiber helps you control cholesterol levels, blood glucose levels (which contributes to the prevention of diabetes), and helps you feel fuller longer.
Protein
Protein can come from traditional meat sources such as beef, chicken, pork and fish, but can also come from plant-based sources such as soy or other legumes. Protein is a necessary building block for muscle growth and repair, bone growth and healing, antibody creation, and a host of other functions in the tissues of your body. Protein also plays a role in hormone and enzyme production, which contributes to body processes such as sexual reproduction and your ability to digest foods.
Dairy
Dairy products, such as milk and cheeses, help with calcium. Calcium keeps your bones healthy and strong, and is also used to regulate blood pressure. According to the National Institutes of Health Office of Dietary Health, calcium may help prevent certain forms of cancer. When calcium levels get too low the body may leech calcium from your bones to make up the difference. This can lead to osteoporosis.
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