There are 5 food groups designated by the United States Department of Agriculture (USDA), and each food group provides the body with necessary vitamins and nutrients for optimum growth and health, and it is important to consume food from each of them every day. Knowing what foods each group represents, as well as the number of servings recommended by the USDA is the best way to ensure you are eating a balanced diet.
Grains
The grain group consists of grains, and any product that is made from grains. For example, oats are a grain, and oat bread or oatmeal is also considered a grain product. Wheat is a grain, and pasta, which is made from wheat, falls under the grain category as well. According to the USDA, grains are further divided into subgroups of whole grains and refined grains. As mentioned above, wheat is considered a whole grain, while the pasta is considered a refined grain. A whole grain uses the whole kernel, such as whole wheat flour, in which the kernel is ground, oatmeal, in which the entire kernel is rolled or chopped, and wild or brown rice. Refined grain products have been processed or milled, usually into flour. Examples are white rice which has had the bran, husk and germ removed, white flour and bread made from white flour. Most of our grain servings come in the form of bread, pasta, rice and/or cereal. A serving of grains is a 1 oz portion, and the USDA advises that adults should have 6 servings per day, based on a 2000 calorie diet, with at least half of those from whole grain sources.
Vegetables
The vegetable group offers a wide variety of nutrients, as well as a wide variety of flavors. Low in fat, sodium, and calories they make an excellent addition to any meal and the vitamins and nutrients they provide are needed by the body to maintain proper cellular function. According to the USDA dietary guidelines and the food guide pyramid, it is advised to eat 2.5 cups of a variety of vegetables daily.
Fruit
The fruit group consists of all fruits and 100 percent fruit juices. Fresh fruit is preferred over juice, as fruit juice is readily absorbed into the bloodstream and can raise blood sugar levels. A report from "ABC News," and Dr. Kendall Krauss, in February of 2009 states that consumption of fruit juice, as opposed to fruit, raises a woman's risk of developing type II diabetes by 18 percent. Whole fruit, on the other hand, contains high levels of fiber, which slows the absorption rate of sugar into the bloodstream, which helps control blood glucose levels. The daily recommendations for fruit are 2 cups per day for adults, and 1.5 cups per day for children aged 4 to 13.
Dairy
The dairy group is made up of milk and milk products, such as yogurt, cheeses and ice cream. Milk is loaded with calcium and protein, both of which are essential to the building of strong bones and muscles. You should select milk products that are low-fat or non-fat, as whole milk products can contribute more fat and calories to your diet, per serving, than you may like. However, a report in the March 20, 2009 issue of "US News and World Report" states that children under 2 should consume whole milk, while those over 2 should be switched down to 1 or 2 percent milk. Lactose free milk products are also available for those who have a problem digesting the lactose (a type of sugar) found in milk. When it comes to servings, the Nemour's Foundation recommends that children between the ages of 4 and 8 consume 2 cups of milk (or 2, 1 cup servings of other dairy products) per day, and the USDA suggests that everyone 9 or over consume 3 per day.
Meat and Beans
Meat and beans make up the food group that gives us most of our protein intake. For those who do not consume meat, such as vegetarians, protein is available from other dietary sources such as beans, nuts and seeds. To maintain lower fat intake, choose lean meats such as chicken, turkey and fish, and select lean cuts of beef. Based on a 2000 calorie per day diet, the USDA recommends 5.5 oz of meat per day. Baking, broiling, grilling or boiling, as opposed to frying, will also reduce your fat intake. Nuts, seeds and beans should be substituted for meat occasionally, to give your body, and palate, some variety.
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