Of the six food groups found on the Food Guide Pyramid, fats, oils and sweets are considered the only non-essential group. All of the other groups provide nutrients essential to your diet and have recommended daily serving amounts. According to Frances Sizer -- fellow of the American Dietetic Association -- grains, vegetables and fruits are needed in higher quantities than the other food groups for a healthy, balanced diet.
Grains Group
Complex carbohydrates and fiber found in bread, rice, cereal and pasta are essential for energy storage and digestive health. The largest part of most people's diet, six to eleven servings per day are recommended for foods in this group. Healthy examples include whole grain bagels, rice and tortillas. Junk foods, such as doughnuts and cookies, make up the least healthy options.
Vegetable Group
Foods belonging to the vegetable group contribute fiber, vitamin C, vitamin A and electrolytes, such as magnesium and potassium, to your diet. Essential to various life-sustaining processes and digestive health, three to five servings of vegetables are recommended daily. Broccoli, carrots and leafy greens top the list of healthiest vegetable sources, with french fries at the bottom.
Fruit Group
Fruits contribute fructose, vitamin C, vitamin A and potassium to your diet. Although considered nonessential, the simple carbohydrate fructose is converted into energy your body can use, says Sareen Gropper, author of "Advanced Nutrition and Human Metabolism." Two to four servings of fruits, such as oranges, bananas and apples, are recommended every day. Canned, dried and processed fruits should be avoided or consumed in moderation due to the amount of refined sugar these foods contain.
Protein Group
Essential to your growth and development, foods belonging to this group provide protein, B vitamins and minerals, such as iron and zinc. Two to three servings coming from lean meat, fish, poultry, egg whites and legumes are recommended daily. Some foods in this group, such as sausage, bacon and fried poultry, pose a significant risk to your cardiovascular health and should be limited or avoided altogether.
Dairy Group
A major source of calcium and vitamin D, foods from the milk, yogurt and cheese group also provide nutrients essential to your growth and development. While two servings per day are recommended for adults, Sizer suggests up to four servings for teens and women who are pregnant. Nonfat or low-fat milk, yogurt and cheese provide the healthiest choices, while ice cream and pudding are considered unhealthy alternatives.
Fats, Oils and Sweets
Coming as no surprise, the fats, oils and sweets group contributes harmful fat and sugar to your diet while providing limited nutrients. Alcoholic beverages such as wine and beer are also included in this category. While no daily serving guideline exists, it is strongly recommended foods from this group, including butter, salad dressing, mayonnaise, sodas and candy, be used sparingly.
References
- "Nutrition: Concepts and Controversies"; Frances Sizer; 2007
- "Advanced Nutrition and Human Metabolism"; Sareen Gropper; 2008
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