The U.S. Department of Agriculture recommends that Americans consume a variety of foods from each food group to create a well-balanced diet. Years ago, the USDA broke down food choices into just four basic food groups: meat, fruits and vegetables, bread and dairy. The USDA's Food Pyramid currently breaks down the groups into more specific categories tailored for today's consumers.
Whole Grains
The USDA recommends that Americans consume at least 3 oz. of whole grains each day. Shoppers should look for the words "whole grain" or "100 percent whole grain" in front of the grains in the list of ingredients of breads, pasta, rice or cereal.
Whole grain foods to incorporate into your diet include brown rice, oatmeal, whole wheat breads, ready-to eat whole grain cereals and popcorn. The USDA recommends limiting the intake of refined grains like cornbreads, crackers, flour tortillas and white breads.
Vegetables
The USDA breaks down by age and gender the recommended amounts of vegetables needed. All children ages two to eight should consume between 1 and 1.5 cups of vegetables each day. Everyone else should consume between 2 cups and 2.5 cups of vegetables each day, except boys and men ages 14 through 50 years of age who should eat at least 3 cups of vegetables daily.
Vegetables provide dietary fiber, vitamins and minerals. Broccoli, spinach, greens, carrots and sweet potatoes are all in the vegetable group. Beans and peas such as black beans, soy beans, white beans and chickpeas all count toward the USDA's daily recommended amounts of vegetables.
Fruits
Apples, blueberries, grapes and oranges are all in the fruit group. One-hundred-percent fruit juices also count as part of the fruit group, which is great news for moms who struggle to get children to eat whole fruits. Most children and adults should eat 1.5 to 2 cups of fruits each day. For example, one small orange counts as 1/2 cup of fruit, and one small gala apple counts as 1 cup of fruit.
Oils
Consumption of oils and fats, though an important part of the overall diet, should be limited. Most adults should limit oils such as olive oil or canola oil to just 5 to 7 tsp. per day. Remember that 3 tsp. equals1 tbsp.
Milk
Milk and dairy products provide the body with essential calcium. The USDA recommends fat-free and low-fat milks, yogurts and cheeses to meet the body's calcium needs. Children ages two through eight should consume two servings of milk or dairy products each day. Children and adults over the age of eight should consume three servings of milk each day.
Meat and Beans
Meats, poultry fish and beans provide protein, B vitamins, vitamin E and iron. The USDA recommendation for meat consumption is between 5 to 6.5 oz. per day. Beans are a crossover food, which means that they are also part of the vegetable group as well, but their protein content makes them an appropriate choice for vegetarians and vegans looking for non-animal sources of protein.
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