Eating a balanced diet is paramount for your health. However, with so much variety available, it is important to know how to incorporate the essential five food groups into a healthful diet. As a general rule of thumb for all the of the food groups, aim to be creative, try new foods and buy fresh when possible.
Vegetables
According to USDA's MyPyramid.gov, foods in the vegetable group can be raw, frozen, cooked, canned, dried or 100 percent vegetable juice. Vegetables are low in calories, on average about 25 calories per half cup cooked portion. To ensure you are receiving all of the essential vitamins and minerals, eat a colorful variety of vegetables. Dark, leafy greens are filled with folate, potassium and vitamin K and also can contribute toward your daily intake of calcium and iron. Other vegetables, such as asparagus and Brussels sprouts are loaded with indigestible, or insoluble, fibers, which add bulk to your diet, helping to regulate bowels. Starchy vegetables, such as potatoes, corn and squash, have more calories and carbohydrates and should be eaten in smaller quantities. And, when in doubt, buy fresh or frozen instead of canned as many canned vegetables are high in sodium. MyPyramid.gov recommends adults eat three to five servings of vegetables each day.
Fruit
The USDA recommends to eat five servings of fruits each day. A serving of fruit is considered one cup of fruit, one cup of 100 percent fruit juice, or half cup of dried fruit. Fruits are full of vitamins and antioxidants, especially vitamin E, vitamin C and beta-carotene, which can contribute to the prevention of cardiovascular disease and certain cancers. Eat a variety of colorful fruit because the more colors, the more vitamins.
Opt for fresh fruit instead of fruit juice. Even if there is no sugar added to juice, it is still loaded with natural fruit sugars. Additionally, juice lacks fiber, which is found in the skin and pulp of whole fruits. Dried fruits do have fiber and vitamins; however, because most of the water is removed, there is a concentrated amount of natural sugar, which is why a small amount can add up to a lot of calories.
Grains
Grains are full of carbohydrates, fiber, many vitamins and minerals, such as folate, and have a varying amount of protein, depending on the grain. Whole grains provide more "bang for your buck." In other words, they have the same calories as refined, or white, grains while also containing fiber and vitamins. When whole grains are refined, most of the beneficial fiber is removed. When looking at the food label, seeing only "wheat" as an ingredient does not necessarily indicate the product was made with a whole grain. To ensure the product is whole grain, look for "whole wheat" on the label.
Tasty grains go beyond bread, rice and pasta. Be creative and experiment with new grains. A growing favorite is quinoa, which is technically part of the grass family, but in the grocery store it's usually placed in the grain aisle. It has a nutty flavor, cooks in 10 to 15 minutes and has higher concentration of protein compared to more traditional grains.
Protein (Meat & Beans)
Protein builds your body's muscles and tissues. And protein helps you feel full and satisfied. Meat is full of protein; however, many vegetarian sources are rich in protein as well. Animal-based foods are usually high in heart-clogging, saturated fats. When eating animal protein, lean meats, such as chicken, turkey and fish are the the best choices. While vegetarian sources of protein, such as beans, may contain less protein than animal and soy-based options, they do have fewer calories and fat and they have more fiber. Use a vegetarian source of protein in place of animal based protein at least once or twice a week. Instead of beef, adding beans into a hearty soup or chili.
Dairy
Dairy provides protein, calcium and phosphorous. Calcium is essential to building bones and teeth. Because dairy foods come from animals, they are naturally high in saturated fat. Low-fat or fat-free milk, yogurt and cheese reduce the fat and calories. One cup of whole milk has 150 calories while skim milk has only 90 calories. Many dairy products are filled with added sugars. The best yogurt choices are those with no added sugar and with the highest protein, such as Greek-style yogurt. MyPyramid.gov suggests adults eat two to three servings of dairy each day.
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