Eating from each of the food groups is important because a well-balanced diet provides your body with all the nutrients it needs to stay healthy and strong. According to the United States Department of Agriculture's My Pyramid, the groups you should eat from are grains, vegetables, fruits, milk, meat and beans, and oils. The number of servings you need each day depends on your age, gender and how much exercise you get.
Grains
The grains group makes up the bottom of the Food Guide Pyramid and a serving equals one ounce. Foods that are considered grains include, bread, cereal, pasta, crackers, rice, tortillas and oatmeal, and MyPyramid.gov recommends that at least half your grain intake be made up of whole grains. The nutrients you will get from the grain group include, fiber, B vitamins and iron.
Vegetables
A serving of vegetables is equivalent to one cup and by eating plenty of variety you are getting potassium, fiber, vitamins A, C, and E and folic acid. According to MyPyramid.gov, you should include vegetables from each of the five subgroups, which are dark green, starchy, orange, dry beans and peas and all others. Good choices include, spinach, broccoli, potatoes, corn, squash, sweet potatoes, black beans, split peas, cucumbers and bell peppers, but all vegetables are beneficial to health and choosing the ones you enjoy makes it more likely that you will eat them.
Fruit
According to MyPyramid.gov, fruit is essential in a healthy diet because it contributes to potassium, vitamin C and fiber intake. A serving of fruit is one cup of fresh fruit or 100 percent fruit juice. Incorporate all different colors of fruit to increase your nutrient intake. Apples, bananas, berries, melons, kiwis, oranges and plums are good choices and can be found year round at most supermarkets. Frozen and canned fruit counts towards a serving, but look for those that don't contain added sugar.
Milk
A one-cup serving of milk products offers a good dose of calcium, potassium and vitamin D. Choosing low-fat options decreases the amount of fat and calories you are getting and contributes to health at the same time. Foods included in the milk group are milk, cheese, pudding, yogurt and ice cream. Eat them in moderate portions because some contain saturated fat and added sugar. The Centers for Disease Control and Prevention recommends choosing low-fat or fat-free varieties whenever possible, which can be found at most grocery stores.
Meat and Beans
The foods in the meat and beans group are good sources of protein, B vitamins, vitamin E, iron and magnesium. Choosing lean meats decreases fat intake, but satisfies hunger for fewer calories. Good choices include, beef, poultry, pork, fish, eggs, beans, nuts and seeds. A serving of meat and beans is one ounce, and MyPyramid.gov recommends choosing cuts of beef labeled round, pork loin and skinless chicken breasts. Limit processed meats because they are often high in fat and sodium.
Oils
Your body needs some fat to function properly, but you must choose the right ones or you risk the possibility of heart disease. Olive and canola oils are good choices for cooking, but olives, nuts and avocados are food choices that contribute to your oil intake. One serving of oils is a teaspoon. Even healthy oils contain calories, so be sure you stick to the portions recommended for you.
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