A healthy, balanced diet includes a variety of foods. In the past, there were four basic food groups: dairy, meat, fruits and vegetables. However, evolving science determined that food should be categorized into groups with similar nutritional properties. The seven food groups are grains, vegetables, fruits, milk, meat and beans, oils and discretionary calories. The U.S. Department of Agriculture developed MyPyramid.gov to customize well-balanced diets to individuals with varied dietary needs. Other agencies such as the Centers for Disease Control and Prevention developed similar diet recommendations. Eating a diet rich in healthful choices from the seven food groups can promote good health.
Grains
Grains are foods made from wheat, rice, cornmeal, oats or any other grain products. There are two types of grains, whole and refined. Whole grains are made from the entire grain kernel. Examples of whole grains are whole wheat bread, steel-cut oatmeal and brown rice. Refined grains are processed to remove the bran and germ. This removes a lot of the fiber and B-vitamins. Refined grains are fortified or enriched with B-vitamins. Examples include white flour, white rice or white bread. Serving recommendations vary depending on weight, age and caloric requirements. One serving is 1 slice of bread or 1/2 cup of cooked rice, pasta or cereal.
Fruits
The fruit group consists of any fruit or 100 percent fruit juice. Canned, frozen or fresh fruits are acceptable options. Raw fruit with skin provides the most fiber, vitamin and nutrient content. However, fruit may be pureed or baked when necessary. One serving is 1 piece of medium fruit or 1/2 cup of fresh, frozen or canned fruit or 1/2 cup of fruit juice. Serving recommendations vary depending on weight, age and caloric requirements.
Vegetables
Any vegetable or 100 percent vegetable juice is categorized into the vegetable group. Frozen, canned or fresh vegetables are all healthy options. MyPyramid.gov groups vegetables into five groups: dark green vegetables, starchy vegetables, orange vegetables, dry beans and peas and other vegetables. One serving is equal to 1 cup of raw leafy vegetables, 1/2 cup of vegetable juice or 1/2 cup of cut up or raw vegetables. Serving recommendations vary depending on weight, age and caloric requirements.
Milk
Dairy products make up the milk food group. These include milk, cheese, milk-based desserts and yogurt. Healthy choices include dairy products that are either low or nonfat. Milk choices that are high fat like butter or cream are categorized into the discretionary calories food group. One serving is equal to 1 cup of milk or 1 1/2 cups of cheese. Serving recommendations vary depending on weight, age and caloric requirements.
Meat and Beans
The meat and beans group consists of meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds. Healthy choices from this group are lean or low-fat options. Mypyramid.gov recommends fish, nuts and seeds over meat and poultry because of the healthy levels of unsaturated fats. One serving is 1 oz. of cooked meat, poultry or fish, 1 egg, 1 1/2 oz. of nuts, or 1/2 cup of cooked legumes. Serving recommendations vary depending on weight, age and caloric requirements.
Oils
Mypyramid.gov states oils are fats that are liquid at room temperature. Oils come from from plants and fish. Examples of oils include olive oil, sunflower oil, canola oil, safflower oil and soybean oil. Foods that have a high oil content are avocados, olives, salmon, trout, herring and nuts. One tsp. of oil is one serving. Serving recommendations vary depending on weight, age and caloric requirements.
Discretionary Calories
A healthy diet consists of the previously mentioned six food groups. However, a typical diet has room for extra calories from other food sources that are high in fat or sugar. These foods include cake, cookies, ice cream, butter, cream, high fat meat, alcohol or extra servings from the other food groups. The amount of discretionary calories vary depending on daily caloric intake.
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