According to guidelines set by the United States Department of Agriculture, foods that should be eaten on a daily basis include fruits and vegetables, grains and lean proteins. The department also recommends eating low-fat dairy and healthy oils in moderation. Calories should come from a mixture of fats, proteins and carbohydrates.
Grains
Foods containing grains include breads, cereal, crackers and pasta. Whole grain foods are more nutritious than those made with refined grains, as they still contain the fiber-rich bran and germ, which is removed during the refining process. Fiber-rich foods can help keep blood sugar levels steady, maintain regular bowel movements and also aid weight loss, as they generate a feeling of fullness. Nutritionists recommend eating between 25 and 35 g of dietary fiber a day. A slice of regular whole grain bread has around 65 calories and provides 1.9 g of fiber, the same amount of white bread has around 70 calories and only 0.6 g of fiber. Brown rice is a healthy whole grain food that is low in fat, but high in fiber, calcium and potassium. White rice is also low in fat, but provides only around 30 percent of the calcium provided by brown rice, and has only around 40 percent of the potassium content.
Fruits and Veggies
Adults should eat around five cups of fruits and vegetables every day, according to the "Fruits and Veggies More Matters" website. Everyday fruits such as apples, pears and oranges are low in calories but high in fiber, vitamins and minerals. A medium-sized pear contains 96 calories and 5.1 g of fiber. It provides around 12 percent of the total recommended vitamin C daily intake and is also rich in trace minerals copper, magnesium and potassium. Broccoli is a widely available vegetable, and one cup has just 30 calories, but provides 2.4 g of fiber and 105 percent of the total recommended daily vitamin C intake. It is also rich in vitamin B6, which is necessary for a healthy immune system and nerve function.
Oils and Fats
Oils and fats that are eaten every day may include olive oil, butter and margarine. According to the American Heart Association, Your total daily fat intake should account for more than around 25 to 35 percent of your total calorie intake. Olive oil contains the "good" monounsaturated fats which help to lower blood cholesterol levels when used in place of saturated and trans fats. Butter is high in saturated fats, and therefore, should be eaten in moderation. According to the AHA, less than 7 percent of your total daily calories should be derived from saturated fats. It is preferable to avoid margarine altogether as it is made with hydrogenated vegetable oils -- another name for trans fats. Trans fats are believed to increase the risk of heart disease more than any other fat. All fats contain 9 calories per gram, regardless of which type of fat they are.
Dairy
Everyday dairy foods include cheese and butter. Many dairy foods are a rich-source of calcium, which helps to maintain strong teeth and bones. A 1-oz. slice of American-style cheese has around 100 calories and 175 mg of calcium, which is about 18 percent of the recommended daily intake. However, the American Heart Association recommends opting for low-fat dairy products, as the regular kind are high in saturated fats. One tablespoon of butter contains around 105 calories and 7.3 g of saturated fat, which is 36 percent of the recommended daily intake. A slice of low-fat American cheese has just 1.3 g of saturated fat compared to 5.6 g contained in a regular 1-oz. slice.
Meat and Beans
Meat provides protein but also contains about 70 mg of cholesterol in each 3-oz. serving -- around 20 percent of the total recommended daily intake. The AHA recommends eating a maximum of 6 oz. of cooked meat, seafood or poultry a day. Beans and other legumes are a healthy protein-rich alternative. A 3-oz. serving of cooked red kidney beans has just 160 calories and 0.9 g of saturated fats. It contains nearly 6 g of healthy monounsaturated and polyunsaturated fats, and zero cholesterol.
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