You may often hear that you should be eating foods from each food group daily, but that might be difficult if you don't know what those basic food groups are. You've probably seen the Food Guide Pyramid, and while it has gotten a make-over, the food groups still remain the same. To give our bodies the essential nutrients it needs, we should eat grains, vegetables, fruits, dairy, meats and beans and occasionally added fats every day.
Identifying Grains
Step 1
Review the lists of grains you can add to your diet, since grains should make up the bulk of your diet. MyPyramid.gov suggest adults consume 5 to 7 ounces of grains per day, and at least 50 percent of our intake should come from whole grains. One serving of grains consists of half a cup of cooked rice, pasta, or oatmeal, 1 slice of bread, 5 whole grain crackers, a small pancake or a small tortilla. Whole grains are a good source of folate, Vitamin E, B Vitamins, zinc, selenium and fiber.
Step 2
Study the food pyramid at MyPyramid.gov to learn about the different vegetables in the vegetable group, and then learn different ways to prepare them, since eating vegetables consists of more than just eating salads. According to MyPyramid.gov, adults should consume 4 to 6 servings of vegetables per day. One serving of vegetables is half a cup of raw vegetables, half a cup of vegetable juice or 1 cup of raw leafy greens. Vegetables are a good source of fiber, many vitamins and minerals and are low in calories. Eating more vegetables is a great way to lose weight or maintain a healthy weight.
Step 3
Learn how to identify the many types of fruit in the fruit group, and then peel a banana or orange. MyPyramid.gov recommends adults consume 4 to 5 servings of fruit per day. One serving of fruit is the equivalent of half a cup fruit or fruit juice, apple sauce or a small tree fruit such as an apple, peach, orange or banana. To get the full benefits of one serving of fruit, make sure the juice is labeled as 100 percent fruit. Fruits are rich in fiber, potassium, folic acid and antioxidants making them good for your heart and over-all health.
Step 4
Drink a glass of milk after reading the information about dairy products on the USDA website. Healthy adults should have 3 servings of dairy per day, according to MyPyramid.gov. One serving as dairy is comprised of 1 cup of milk, yogurt, ricotta cheese, pudding or frozen yogurt, 1 1/2 ounces of hard cheese, 2 ounces of processed cheese or 2 cups of cottage cheese. Dairy is a good source of protein and calcium which are both important for strong muscles, bones and teeth.
Step 5
Scramble a couple of eggs. You'd be surprised to know how much protein we really need in contrast to how much we actually eat. MyPyramid.gov recommends adults consume 5 to 7 ounces of meat or beans per day. One serving of meat or beans would equal one ounce of lean meat or fish, 1 egg, 1/4 cup of beans, peas, lentils or tofu. Meats and beans provide us with protein, B vitamins, vitamin E, zinc, magnesium and iron. Protein is especially important for building and maintaining strong muscles. Beans, peas and lentils are also excellent sources of fiber.
References
- MyPyramid.gov: What foods are in the grain group?
- MyPyramid.gov: What foods are in the vegetable group?
- MyPyramid.gov: What foods are in the fruit group?
- MyPyramid.gov: What foods are included in the milk, yogurt, and cheese (milk) group?
- MyPyramid.gov: What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group?
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