A balanced diet full of vitamins, minerals and antioxidants is an essential part of living a healthy life. To help Americans achieve optimum health, the U.S. Department of Agriculture developed the food pyramid with recommendations for daily intake from each food group. The food pyramid serves as a guide for meal selection and preparation to be sure that individuals meet their nutritional needs.
Fruits
The USDA recommends that adults consume 1 1/2 to 2 cups of fruit each day. A serving of any fresh, canned, frozen or dried fruit or 100 percent fruit juice counts toward the daily fruit allowance. However, some choices are healthier than others. Whole fruits contain more fiber and fewer calories than fruit juices. Fresh, in-season fruits are usually the most tasty and economical, but frozen and canned fruits provide year-round options. Choose canned and frozen fruits with no syrups, sugars or additional ingredients. Increase fruit in the diet by replacing unhealthy snacks with fruit. Add peaches or berries into oatmeal or cereal for healthy sweetness. Incorporate fruit into salads or salsas for lunch or dinner.
Vegetables
The recommended daily intake for vegetables is 2 1/2 to 3 cups for adults. The USDA has divided vegetables into five groups. These are dark greens, orange vegetables, starchy veggies, dry beans and peas and other vegetables. When selecting vegetables to meet the recommended daily intake, pick a variety of veggies from each group. Vegetables in each group contribute different vitamins and minerals, so vary your choices to get the greatest benefits. Try eating a vegetarian meal a few times per week, or add extra vegetables to omelets and soups or stews.
Grains
Adults need six to eight ounces of grains per day, with three to four ounces coming from whole grains. MyPyramid.gov indicates that whole grains contain the entire grain kernel, while refined gains have had the bran and germ removed. Since refining removes much of the nutrition from processed grains, these are usually enriched with B vitamins and iron. The best sources of grain are whole grains, including brown rice, popcorn, oatmeal and whole wheat bread and crackers. Refined grains include white bread, white rice, tortillas and most ready-to-eat cereals.
Dairy
Men and women should consume three servings of dairy products each day. According to MyPyramid.gov, members of this group are milk-based products that retain their calcium content such as milk, yogurt and cheese. Foods such as cream cheese, cream and butter are not part of this group because they contain very little calcium. The National Dairy Council indicates that ideal selections from this groups should be low-fat or fat-free. Lactose-free varieties are available for those who are lactose intolerant.
Meat/Beans
Adults need to take in 5 1/2 to 6 ounces from the meat/beans group daily. This group includes meat, fish, poultry, eggs, nuts, seeds, dried beans and peas. Dried beans and peas are also considered part of the vegetable group. MyPyramid.gov recommends that individuals who regularly eat meat, poultry or fish count beans as a vegetable selection, while those who do not eat meat consider beans and peas as a part of the meat group. Select lean meats and skinless poultry for healthy choices from this group.
Oils
Oils should be consumed at about five to six teaspoons per day. Oils, such as canola oil, olive oil and sunflower oil are liquid at room temperature because they contain high levels of mono- and polyunsaturated fats, which are beneficial in keeping cholesterol levels in check. Oils should not be consumed in excessive amounts since they do contain lots of calories and fats. The American Heart Association indicates that fats contain more than twice the calories found in protein or carbohydrates. While they are necessary, too many oils can can cause weight gain.
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