The U.S. government has been giving public recommendations regarding proper dietary guidelines since the 1890s. They have continuously revised and modified these recommendations as the scientific understanding about diet and nutrition has improved. In 1956, the U.S. Department of Agriculture, or USDA, released a guide entitled "Essentials of an Adequate Diet," which was the first to divide foods into four major categories. These categories were meat, dairy, fruits and vegetables, and bread/cereals groups. These guidelines later evolved into the Food Guide Pyramid, and even as recent as 2005 morphed into the more personalized MyPyramid program. While there is still heavy debate among nutritionists as to which guidelines are right and how many divisions of food groups there really are, the original basic four food groups still offer a simple general classification system when optimizing individual dietary plans.
Meats
The original meats food group consisted of red meats like pork, beef and lamb, as well as poultry, fish, dried beans and peas, eggs, seeds and nuts. According to MyPyramid.gov, the current definition of the meats group has not changed. The USDA suggests that only lean cuts of meat and poultry---at least 75 to 80 percent fat-free---be considered for consumption. Fattier cuts of meats and egg yolks are richer in dietary cholesterol which increases the risk of heart disease. Fish that are rich in heart-healthy omega-3 fatty acids, like salmon and halibut, should be considered over other cuts of fish. Nuts that are rich in omega-3 fatty acids, such as almonds and walnuts, are also good selections. The actual amount of the meats group that a person should eat each day varies depending on age, sex, size and amount of physical activity.
Dairy
The dairy group includes milk and all other milk-derived products including cheese, yogurt, butter, cream and ice cream. According to MyPyramid.gov, people should consue only low-fat or skim milk dairy food products. Those who have an allergic intolerance to lactose in milk-based products should consider lactose-free alternatives such as soy products or get their calcium from other sources.
Fruits and Vegetables
According to the Healthy Eating Pyramid guidelines set forth by the Harvard School of Public Health, there is probably no group of foods that is more important to a healthy diet than the fruit and vegetables group. Diets that are rich in both fruits and vegetables significantly reduce the risks of dangerous health conditions including blood pressure, heart disease, stroke, diabetes, macular degeneration and cancer. The old Food Pyramid Guidelines suggested that adults consume about four to eight servings of fruits and vegetables a day to achieve the proper healthy proportions.
Bread Cereals
The bread cereals group is more commonly known as the grains group in modern terminology. This group consists of all foods that are derived from grass seeds such as wheat, barley and rye grains. There is much more emphasis from all nutrition circles that consumption of products produced from whole grains is much more beneficial than eating enriched or refined grain products. MyPyramid.gov suggests that grains be a significant part of the diet, with recommended consumption levels between three and eight ounces depending on body type. The USDA also suggests that refined grain products should be limited and that no less than half of the daily recommendation should come from whole grain products.
Member Comments