Each food group offers its own mix of nutrients essential for a healthy body. The key to a balanced diet is not only eating foods from each food group, but also choosing the most nutritious foods from within each group.
Grains
Whole grains are excellent sources of fiber, B vitamins, iron and other minerals, says the U.S. Department of Agriculture, USDA. According to the Harvard School of Public Health, eating whole grains, such as brown rice, oatmeal and whole-wheat bread, may help decrease your risk of cardiovascular diseases, diabetes and some cancers. Whole grains also help promote healthy digestion. Whole grains are better choices than refined grains such as white bread and pasta, which have been processed to make them easier to chew and lengthen their shelf life. This processing removes many of the vitamins and fiber in the grain.
Fruits and Vegetables
Fruits and vegetables are loaded with vitamins that help keep your skin, eyes, digestive system and cardiovascular system healthy. According to the USDA, eating more vegetables and fruits may reduce your risk of cardiovascular diseases, diabetes, certain cancers and other health conditions. Vegetables also have few calories, making them a smart choice to help control your weight. The Harvard School of Public Health recommends eating at least four and one-half cups of fruits and vegetables in a variety of colors each day to get a healthy mix of nutrients.
Milk
Milk and milk products like cheese and yogurt are best known for providing calcium, which is essential for bone health. They also offer potassium and protein and are often fortified with vitamin D. When choosing milk and milk products, the USDA advises choosing fat-free or low-fat options such as skim milk and low-fat cheese. The fat and cholesterol in full-fat milk products can raise your cholesterol and make it difficult to control your weight. You can also look beyond the dairy aisle to fulfill your calcium requirements. Dark green leafy vegetables, broccoli and beans are also rich in calcium.
Meats and Beans
Meat, poultry, fish, beans, eggs, nuts and seeds are all sources of protein. A lack of protein can cause growth problems, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death, says the Harvard School of Public Health. Foods in the meats and beans group also contain B vitamins, vitamin E, iron, zinc and magnesium, which are important for healthy bones, blood, muscles, nerves and the immune system. Many meats, such as beef, lamb, bacon and processed meats like hot dogs, tend to be high in fat and cholesterol and should be avoided or eaten infrequently. Poultry without the skin, fish, beans, nuts and seeds tend to be healthier choices.
Oils
The USDA includes oils in its MyPyramid food guidance plan because of the essential fatty acids they contain. These fatty acids cannot be produced by the body and are needed for blood clotting and other normal body functions. Oils are found in foods like fish and nuts and are often used in their liquid form in cooking. Because of the high number of calories in oil, the USDA recommends consuming only a small amount of oil each day -- just 5 to 6 teaspoons for most adults. If you are using oil to cook or bake, the Harvard School of Public Health advises using oils derived from plants, such as olive and canola oils, which contain unsaturated fats that are good for your body. Steer clear of foods made with partially hydrogenated oils because these oils contain trans fats that are harmful to the body.
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