Eating right requires a balanced diet that includes many different foods from each of the food groups. According to MyPyramid.gov, the food groups include grains, vegetables, fruits, oil, dairy foods and meat and beans. When you consume a variety of foods from each of these foods groups you give your body the vitamins, minerals and nutrients it needs.
Facts
Dairy foods supply your body with calcium your bones need to stay strong. According to the Centers for Disease Control and Prevention, most Americans consume too much sodium, which can raise blood pressure and your chances of having a heart attack or a stroke. Foods prepared in restaurants and processed foods are high in sodium content. It is important you get enough iron from the foods you eat as an iron deficiency can result in anemia.
Grain Foods
Grain foods supply your body with fiber that may put you at a lower risk of developing heart disease, according to MyPyramid.gov, It is recommended you eat a minimum of 3 oz. of grain foods daily. It is also suggested you make 1½ oz. of those grains whole grains and the other 1½ oz. refined grains. Some good whole grain choices are brown rice, barley, quinoa, cornmeal and oatmeal. Refined grain choices include corn flakes, white bread, grits and white rice.
Vegetable Foods
Foods from the vegetable group contain many important nutrients, and the Centers for Disease Control and Prevention recommends you include a rainbow of colorful vegetables in your diet to get all the vitamins, minerals and nutrients these vegetables offer. Colorful vegetables to include in your diet include leafy green vegetables such as spinach and romaine lettuce. Orange vegetables include sweet potatoes and carrots. Some yellow vegetables are corn and yellow squash. Vegetables are a good source of fiber, vitamin A, vitamin C and other vitamins and minerals.
Fruit Foods
Many fruits are a good source of vitamin C, folate, potassium, and fiber, and, according to MyPyramid.gov, individuals who consume a lot of fruit lower their risk of developing serious illnesses. Fruits with potassium include bananas and dried peaches. Fruits that contain fiber include pears, raspberries, blackberries, apples and oranges. Oranges and kiwi contain vitamin C.
Oil Foods
You need to consume oil if you want to eat right, but you also need to limit your intake of oil since oil is high in calories. Eating healthy oils, or fats, is important as well if you want to eat right, so consume fatty fish such a salmon, trout and herring for healthy omega-3 fatty acids. Consume avocados,olives and nuts. Avoid non-liquid fats such as butter, lard and shortening. Also stay away from beef, chicken and pork fat.
Dairy Foods
Eat dairy foods to minimize your risk of developing osteoporosis. You need calcium in your diet for healthy bones, but it is best your dairy food choices come from the fat-free or low fat category. Drink fat-free or skim milk instead of whole milk, and eat fat-free or low-fat yogurt. If you have Swiss cheese, mozzarella or cottage cheese, make these cheeses the low-fat or no-fat kind. If you are lactose intolerant, get your calcium from foods produced for people who are lactose intolerant.
Meat, Beans, Fish, Nuts and Seeds
Eating right means including protein foods such as meat, beans, nuts and seeds in your diet. Protein foods help build your body, but some foods in this group contain unhealthy saturated fat and cholesterol. When choosing meat, make sure the meat you choose is lean. Chicken and turkey without the skin are lean meats, but sausage, bacon and certain luncheon meats are high in saturated fat. Other good protein food choices are beans, fish, nuts and seeds. Nuts such as almonds and hazelnuts, and seeds such as sunflower seeds are high in vitamin E.
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