In theory, eating right and making healthy food choices is simple. Eat the right food, in the right amount on a daily basis. However, in reality, the task is much more difficult to achieve. The four basic food groups that so many people grew up are gone. Now there are five basic food groups. According to the Centers for Disease Control and Prevention, nutritional science changed: and so too has the food groups. Foods belong to the same group if their nutritional properties are the same.
Grain Group
According to the Centers for Disease Control and Prevention, the Grain Group contains complex carbohydrates and fiber, vitamin B, and iron. The group includes whole wheat breads and pasta, muffins, pitas, bagel, cereal, oatmeal, brown rice, and unsalted pretzels and popcorn.
Fruit Group
The fruit group includes apples, apricots, bananas, grapes, dates, grapefruits, oranges, peaches, pineapples, strawberries, raisins, grapefruit juice, all melon types, such as watermelon and honeydew melon, and 100-percent fruit juice.
Vegetable Group
The U.S. Department of Agriculture says that any vegetable or juice made from 100-percent vegetables is included in this important group. Vegetables include those that are dark green or orange in color, beans and peas, starchy vegetables such as corn, Lima beans, or potatoes, and other vegetables including zucchini, onions, cauliflower, and tomatoes. The daily recommended serving depends on the age and gender of the individual.
Milk Group
The milk group comprises fluid milk, and other products made from milk. In addition, foods retaining the calcium are included in the milk food group. According to the USDA, milk, cheese, and yogurt are typical choices. The USDA suggests choosing low fat and fat-free whenever possible. Cream, cream cheese, and butter do not count as milk servings because these foods do not retain enough calcium content.
Meat, Poultry, and Fish Group
This group, according to the website Nutrition Explorations, is responsible for supplying the body with protein, iron, vitamin B, vitamin E, as well as zinc and magnesium. Servings can come from animal and plants, including beef, chicken, pork and fish and pinto and kidney beans and split peas. Also included in this group are eggs, Tofu, and various nuts, and seeds such as peanuts, almonds, and cashews.
Considerations
The Department of Agriculture recommends a daily allowance of 100 to 300 discretionary calories. This allows for foods that fall outside the realm of healthy eating, such as sweets and fatty foods.
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