Eating a well-balanced diet means eating a certain number of servings from the basic food groups each day. There is some variation in the division of food groups, with various agencies listing anywhere from four to six. In any case, eating from all the food groups ensures that the body gets all of the minerals and nutrients it needs to function properly. This is an important point, as some diet plans encourage eliminating entire food groups, which can lead to malnutrition. It is healthier to eat a well rounded diet with a variety of foods, focusing on calorie and portion control.
Carbohydrates or Grains
The largest section of the food pyramid is carbohydrates. For most, it is important to get two to three servings per day, states the United States Department of Agriculture. At least half of this should come from whole grains. Whole grains are kept intact, while refined grains lose some of their fiber and nutrients during processing. For those with or at risk for diabetes, the daily servings may need to be adjusted.
Vegetables and Fruits
The Harvard School of Medicine recommends getting about nine servings or four and one half cups of fruits and vegetables a day. Eat a wide variety in terms of color including dark green, yellow, orange and red. A diet high in fruits and vegetables is believed to play a role in managing obesity, heart disease, diabetes and some forms of cancer.
Dairy
The dairy group includes products such as milk, yogurt and cheese. While these foods are essential for calcium and other nutrients, it is important to look for low- or no-fat versions, to help prevent heart disease, suggests the Centers for Disease Control and Prevention. Children up to eight years of age should consume two cups per day and older children and adults should aim for three cups per day. However, this may vary based on any medical conditions that are present.
Meat and Protein
This food group includes meat, poultry, fish, dried beans, peas, eggs, nuts and seeds. Items in this category provide the body with the protein it needs. The American diet tends to be high in protein, which can lead to consuming too much fat and cholesterol. The goal is to get about two to five ounces daily, depending on age and gender. An ounce of meat or fish is about the size of a deck of cards, and an ounce of beans is about one quarter of a cup.
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