The Dietary Guidelines for Americans are published every five years to provide advice to Americans aged two years and older to encourage good eating habits. The guidelines provide recommendations for consumption of all food groups, including grains, vegetables, fruits, milk, meat and beans, and fats. Foods are grouped together because they have similar nutritional properties. It is important to consume foods from each group to get the nutrition your body needs for optimum health.
Grain Nutrients
The grain group includes breads, cereal, pasta, oatmeal and pasta. This group is made from grains like wheat, oatmeal, rye, barley, rice and corn and provides fiber, B vitamins, antioxidants, trace minerals, protein and carbohydrates. The more processed and refined the food, the fewer nutrients provided by the food, as the bran and germ are removed during milling. Recommended daily intake is between six and eight servings, depending on body size, sex, and activity level. Whole grains are preferred over processed grains.
Vegetable Benefits
Any vegetable or 100 percent vegetable juice is counted in the vegetable group, including leafy greens, broccoli, sweet potatoes, eggplant, and yellow squash. Vegetables provide fiber, vitamins, minerals, protein, limited fats and carbohydrates, all vital for a healthy body. Eating a vegetable-rich diet helps fight cardiovascular disease, reduce risk of type II diabetes, and may help prevent some cancers, including those of the digestive tract. Most -- not all -- are low in calories. Recommended intake is 2 to 3 cups every day.
Fruits
The fruit group provides fiber if you eat the whole fruit, carbohydrates, vitamins and minerals. Fruits rich in potassium can help control blood pressure, reduce kidney stones, and decrease bone loss. Include bananas, berries, melons, grapes, and pineapple. Eat a variety of fruits to get the benefits of the phytochemicals and nutrients they provide. Daily intake should be between 1 1/2 to 2 cups daily, depending on sex, age, body size, and activity level. Diabetics should be aware of the sugar content of fruits, as some are quite high in natural sugars.
Meat and Beans
The meat and bean group includes eggs, dried beans, beef, seafood, poultry, nuts and seeds. Nutrients provided by this group include protein, vitamin E, B vitamins, iron, zinc and magnesium. This group can also be high in cholesterol, so choose leaner options if cholesterol is a concern. These foods help to build and maintain protein found in muscle, blood, bones, cartilage, skin, hormones and enzymes. This group is also a source of calories for energy.
Dairy Products
The milk group consists of all fluid milks and foods made with milk. These include cheese, yogurt, puddings, and ice cream. Foods in this group provide protein, carbohydrate, calcium and potassium, and is often enriched with vitamin D. The nutrients provided by milk help build and protect healthy bones and teeth, and help to maintain healthy blood pressure. Adults should consume 3 cups daily from this group. If fat is a concern, choose fat-free or low-fat dairy options to decrease your overall fat and calorie intake.
Fats and Oils
Fats and oils are a mixture of saturated and unsaturated fats. Your body uses fats and the cholesterol they contain to build vital hormones and cell membranes, to manufacture vitamin D and to process fat soluble vitamins. Fats are also a source of calories for energy. Harvard School of Public health recommends that dietary fats should not exceed 30 percent of daily calories. Most oils provide more monounsaturated and polyunsaturated fats than saturated fats. Harvard states that increasing unsaturated fats, while decreasing trans fats in the diet reduces the risk of heart disease. Many foods are rich in healthy oils, including margarine, dressings, mayonnaise, fish, nuts, and seeds. Recommended daily consumption of these oils is between 5 to 7 tsp., depending on age, sex, and activity level.
References
- United States Department of Health and Human Services: Dietary Guidelines for Americans
- United States Department of Agriculture: My Pyramid- Inside the Pyramid
- Centers for Disease Control and Prevention: Nutrition For Everyone Basics- Food Groups
- American Dietetic Association: Choosing a Nutrient-Rich Diet
- Harvard School of Public Health: Fats and Oils
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