Eating healthy and having a balanced diet is based on six basic food groups, according to the Centers for Disease Control and Prevention. These basic food groups include grains; fruits; vegetables; low fat or fat-free dairy; lean meats, poultry and fish; and nuts, seeds and legumes. You can create an individualized meal plan based on your needs, according to The United States Department of Agriculture website at MyPyramid.gov.
Grains
Whole grains such as whole wheat, brown rice and oatmeal provide carbohydrates, vitamins, minerals and fiber to your diet. Whole grains deliver the outer bran, inner germ and energy-rich starch, according to Harvard School of Public Health. Compared with highly processed carbohydrates, such as white flour, whole grains are not digested as quickly and as a result, your blood sugars do not rise and fall quickly, and you can better control your blood sugar and reduce your risk of type 2 diabetes.
Fruits
Fruits are basic foods that you can enjoy as a snack, side dish, refreshing meal or dessert. Some fruits such as mangos, papayas, pineapples and bananas are grown in tropical or warmer climates, whereas apples are grown in many geographic regions throughout the world. Grapes are one of the most basic fruits that you can enjoy whole off the vine, juiced, dried as raisins, or fermented into wine. Fruits are a rich source of antioxidants, such as vitamin C and phytonutrients, according to the United States Department of Agriculture.
Vegetables
Vegetables are basic foods that can be part of every meal. Vegetables contain many different vitamins, minerals and antioxidants, according to the United States Department of Agriculture.
Research by F. Hirayama published in "Preventive Medicine" in 2009 discovered that consumption of vegetables reduces the risk of chronic obstructive pulmonary disease. Research by V.A. Kirsh published in the "Journal of the National Cancer Institute" in 2007 discovered that high intake of cruciferous vegetables, such as broccoli and cauliflower, may reduce the risk of aggressive prostate cancer. Research by C.X. Zhang published in the "International Journal of Cancer" in 2009 found that consumption of individual vegetable groups such as green leafy vegetables, cruciferous vegetables, carrots and tomatoes are each associated with reduced risk of breast cancer.
Dairy
Dairy products such as milk, cheese and yogurt are good sources of protein and vitamins, but contain saturated fat and cholesterol, according to the United States Department of Agriculture. The American Heart Association says that saturated fat and cholesterol are risk factors for cardiovascular disease. A healthier option is to eat low-fat or fat-free dairy products.
Meat, Poultry and Fish
Lean meats, poultry and fish are good sources of protein, iron and vitamin B12, according to the United States Department of Agriculture. Fish is also a rich source of omega-3 fatty acids, healthy fats that can reduce your risk of cardiovascular disease, according to the American Heart Association.
Nuts, Seeds and Legumes
Nuts, seeds and legumes are rich sources of protein, vitamins, minerals, antioxidants and healthy fats, according to the United States Department of Agriculture and the American Heart Association.These foods include almonds, pecans, walnuts, hazelnuts, mixed nuts, flax seeds, sunflower seeds, peanuts, peanut butter, lentils, garbanzos, split peas and kidney beans. You may add these foods to salads or eat them for a snack in between meals. You may even sprout some nuts, seeds and legumes.
References
- Centers for Disease Control and Prevention: What Are the Basic Food Groups?
- Harvard School of Public Health: Food Pyramids: What Should You Really Eat?
- "Preventive Medicine"; Do Vegetables and Fruits Reduce the Risk of Chronic Obstructive Pulmonary Disease? A Case-Control Study in Japan; Hirayama, F.; Aug-Sep 2009
- "Journal of the National Cancer Institute"; Prospective Study of Fruit and Vegetable Intake and Risk of Prostate Cancer; Kirsh, V.A.; Aug 1 2007
- "International Journal of Cancer"; Greater Vegetable and Fruit Intake Is Associated with a Lower Risk of Breast Cancer among Chinese Women; Zhang, C.X.; Jul 1 2009
