The United States Department of Agriculture divided the foods we eat into groups in order to establish guidelines for healthy eating. These groups were classified by colors in 2005 and each color was placed in as a section of the pyramid. The colored sections are sized to create a visual representation of the major food groups and how much of your diet should be made up of each group. Following this plan and getting plenty of exercise is the government's way of helping Americans learn how to eat a healthy, well balanced diet.
Grains
The United States Department of Agriculture further divides grains into two categories: refined and whole grains. Refined grains are those that appear in white breads, cereals, cakes, cookies and white rice. Whole grains come from the same plants but are not processed. Whole grains include millet, brown rice and 100-percent whole wheat products. The amount of food each individual should have differs by daily caloric need, but for most people, it's five to six ounces, three of which should be whole grains.
Fruits
Most people should strive to eat one-and-a-half to two cups of fruit per day. Common fruits are apples, oranges, grapes and bananas, but there are dozens of types of fruits, including exotic fruits that you can experiment with like starfruit, pomegranate and mango. Fruit servings can be fresh fruit, 100-percent fruit juice, canned, frozen or pureed fruit. Pureed fruits are good in smoothies and frozen treats.
Vegetables
Vegetables are packed with nutrients and fiber and are low in calories and fat. Nearly ever diet plan and every major culture emphasizes the importance of vegetables. The American Heart Association recommends liberally eating vegetables as part of a heart healthy diet. Green leafy vegetables like collard greens and kale are some of the most nutrient-dense vegetables. Aim to eat a minimum of two to three cups each day.
Meat, Beans and Nuts
Meat, beans and nuts are our primary sources of iron and protein. The daily requirements for most adults are met by eating five to six ounces. Any combination of proteins will do the job. Vegetarians who don't eat meat can get their protein from beans, nuts and plants like soy. It's best to choose lean cuts of meat because these are lower in saturated fat.
Dairy
The USDA recommends we get about three cups of dairy per day. Dairy products are a good source of calcium. They also recommend choosing fat-free or low-fat dairy products to decrease the amount of saturated fat in your diet. Dairy products include cheese, milk, yogurt and and other calcium-rich products made from milk. Dairy products low in calcium like cream and cream cheese and not part of this food group.
Fats and Oils
The USDA recommends eating less than six to seven tablespoons of oil per day. Monounsaturated and polyunsaturated fats are healthier and have less impact on your cholesterol. Saturated fats, hydrogenated oils and trans fats have the most negative impact on cholesterol and can contribute to other types of heart disease. Choose oils that are liquid rather than solid, like olive oil or canola oil. Avoid lard or shortening.
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