Food is divided into six main categories by the USDA: grains; vegetables; fruits; dairy; meat and beans; and oils. You must eat foods from each food group to get the nutrients you need to stay healthy. The USDA's food pyramid and accompanying guidelines describe healthful eating. Although individual needs differ, these basic guidelines suit the average American adult.
Grains
Grains are the largest component of the food pyramid. Most of our calories come from carbohydrates, our main energy source. The USDA recommends that at least half of the grains we consume should be whole grains. Whole grains differ from refined grains in that they contain all three layers of the grain -- the germ, the endosperm and the bran -- and still contain naturally occurring fiber and B vitamins. Sources of whole grains include foods made with whole wheat, rye, bulgar, oatmeal and brown rice.
Vegetables
Vegetables are perhaps the least popular of the food groups. A survey conducted by the CDC estimates that only 27 percent of Americans are consuming the recommended 2 1/2 to 3 cups of vegetables per day. There are several categories within the vegetable group: dark green, orange, starchy, dry beans and peas, and other vegetables. Vegetables are often divided by color groups, because colorful vegetables contain vitamins and antioxidants in the phytochemicals responsible for each color. Vegetables are unmatched in nutrient value, but fruits are a close second.
Fruits
Like vegetables, fruits are rich in nutritious and colorful compounds. Thanks to the typically sweet taste of fruit, it has been dubbed "nature's candy." The USDA recommends an average of 1 1/2 to 2 cups of fruits such as apples, kiwi, oranges, bananas and more per day for adults. The American Heart Association, the American Dietetic Association, the American Cancer Society, and the CDC all agree that adequate consumption of fruits and vegetables is associated with many health benefits, including decreased risk of heart disease, stroke, certain cancers, kidney stones, bone loss and diabetes.
Milk/Dairy
The average adult should consume three servings of dairy per day. This includes milk, cheese, pudding, yogurt and even ice cream. Puddings and ice cream often contain added sugars and fats, so they should be consumed sparingly. Most adults should consume low-fat or skim milk to fulfill their dairy requirements. Those who are lactose intolerant can choose lactose-free milks or soy substitutes, as they are often just as high in protein and rich in calcium and vitamin D as cow's milk.
Meat and Beans
Healthy adults should consume five to six ounces of meat or a protein equivalent each day. Equivalent to one ounce of meat are one egg, one tablespoon of peanut butter, or a half ounce of nuts or seeds. The USDA provides a complete listing of serving sizes for all meat group foods. The foods in this group are high in protein, B vitamins, iron, zinc, vitamin E and magnesium. Vegetarians should pay extra attention to these nutrients to ensure that they are getting their nutritional requirements through meat substitutes such as soy, beans, nuts and seeds.
Oils
Adults are allowed 5 to 7 teaspoons of oils per day, but this does not mean we should ingest spoonfuls of oil to meet the requirement, Oils are found in the foods we eat, such as salad dressings, fish, mayonnaise, some fruits and vegetables, and nuts. It is not necessary to see out extra fats, as the typical American consumes plenty. The American Heart Association suggests consuming mainly unsaturated fats, which are oils that are liquid at room temperature, to avoid health complications associated with excess consumption of saturated and trans fats.
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