Eating a wide variety of foods from the six food groups is essential to making sure that your daily nutritional requirements are met. The U.S. Department of Agriculture's Food Guide Pyramid defines these six groups, the foods they include and how many servings you should consume from each based on your age, gender and level of physical activity.
Grains
The grain group is divided into two groups, which include whole grains such as brown rice, oatmeal and whole wheat bread; and refined grains, such as white bread, cornbread, pasta and noodles. Whole grains are a rich source of fiber, preventing constipation and reducing your risk for coronary heart disease.
Vegetables
Vegetables and pure vegetable juice make up the vegetable group in the Food Guide Pyramid. The USDA further breaks vegetables down into subgroups: dark green vegetables, orange vegetables, starchy vegetable, dry peas and beans and "other." Vegetables are naturally low in calories, cholesterol-free, nutrient-rich and are also a good source of fiber, reducing your risk for stroke, type 2 diabetes, coronary heart disease, kidney stones, bone loss and certain cancers.
Fruits
The third food group in the Food Pyramid comprises fruit, including apples, bananas, melons, berries and citrus fruits, as well as 100-percent fruit juice. Fruits are low in calories, sodium and fat, and none have dietary cholesterol. Offering a wealth of nutrients, such as potassium, vitamin C, folate and dietary fiber, fruit also reduces your risk for the same chronic illnesses as do foods in the vegetable group.
Milk
The milk group is made up of milk, hard and soft cheeses, yogurt and other dairy foods, such as puddings and custards. The foods in this group are high in calcium, a nutrient needed to build and maintain healthy bones and teeth, as well as potassium and vitamin D. Foods in the milk group can be high in saturated fat, which puts you at risk for high cholesterol and weight gain. The USDA advises choosing low-fat and fat-free dairy foods.
Meat and Beans
Red meat, poultry, fish, eggs, nuts, seeds and dry beans and peas are a part of the meat and beans food group. These foods provide a host of essential minerals, including B vitamins, vitamin E, zinc, iron and magnesium. The meat and bean group also provides protein, which your body needs to build muscle, skin, blood, cartilage and bone. Some foods in this group, such as fatty cuts of meat, processed meats, eggs and organ meats, may be high in saturated fat and dietary cholesterol. Choose lean protein sources, such as skinless chicken breasts, fish and beans to reduce your risk for high cholesterol, high blood pressure and weight gain.
Oils
Oils come from various plant sources, as well as from fish. Other foods in this group high in oils are avocados, nuts and olives. Oils give you essential fatty acids you need for good health; however, it's important to choose foods low in unhealthy saturated and trans fats and high in healthy polyunsaturated and/or monounsaturated fats. The foods in this group also tend to be high in calories; according to the USDA, you should factor in the additional calories you get from oils when looking at your complete diet picture -- especially if you're watching your weight.
Healthy Diet
A healthy diet includes foods from all six food groups, with an emphasis on vegetables and fruits, whole grains, low-fat or fat-free milk products, lean proteins and nuts and seeds, advises MayoClinic.com. Minimize your consumption of sodium and added sugars, and limit the amount of processed or fast food you eat. Your diet should include just the right amount of calories and nutrients you need to stay within a normal weight. If you have questions about your diet, talk to your physician or a registered dietitian.
Member Comments