The ideal diet from the food groups entails eating the recommended amounts of each category every day. According to MayoClinic.com, the food pyramid outlines several food groups and choices that will form a healthy diet if eaten in the right quantities. Following this diet will ensure that you are getting the proper amounts of protein, fats, amino acids and vitamins and minerals to sustain good health. Before making any changes to your dietary regimen, consult with your physician.
Grains
Your body relies on carbohydrates for energy. Refined grains and whole grains are the two types of grains. Refined grains have had the vitamins and minerals removed and then replaced and do not have as many nutrients as whole grains. According to MayoClinic.com, whole grains are better sources of fiber and other necessary nutrients. Whole grains such as oats, bran, brown rice and barley are good sources of carbohydrates. The United States Department of Agriculture says you should consume at least 3-oz. equivalents of whole grains daily.
Meats and Beans
The muscle fibers in your body are made up of proteins. Protein is necessary for the maintenance and repair of these muscles. Lean meats, poultry, fish and beans are a good source of protein. However, not all meats are healthy. When you choose meats, chose lean meats and fish. Beans, nuts and whole grains are excellent sources of protein as they are rich in vitamins and minerals and healthy fiber. Based on a 2,000 calorie per day diet, the recommended protein intake would be approximately 75 g.
Fruits and Vegetables
Your nervous system, immune system, brain and your cells require many vitamins and minerals to maintain. Additionally, they may also prevent or reduce the risk of you developing certain health conditions such as high cholesterol and high blood pressure later in life. Fruits such as oranges, strawberries, kiwi and bananas are good sources of vitamins. Vegetables provide excellent sources of minerals. According to the Harvard School of Public Health, based on a 2,000 calorie diet, the recommended daily fruit and vegetable intake should be 5 to 13 cups per day.
Milk and Dairy Products
Milk and other dairy products provide you with the calcium and vitamins needed to build and maintain strong bones and teeth. A diet that is deficient of milk and other milk products may lead to weak, brittle bones, weak teeth and osteoporosis at a later age. Low-fat milk, cheese and yogurt are excellent sources of calcium and vitamin D. The recommended daily milk intake depends on your age.
Oils and Fats
There are two categories of fats -- saturated fats and unsaturated fats. Saturated fats are produced by your body; therefore there is no need for them in your diet. Excess amounts of saturated fats may lead to cardiovascular disease and high cholesterol. Unsaturated fats may aid in lowering blood cholesterol levels and stabilizing heart rhythms. Good sources of unsaturated fats include pecans, almonds, walnuts, corn oil and sunflower oil. When cooking with oils, try to avoid using vegetable oil and butter. Instead, use corn or sunflower oils.
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