The foods we consume everyday play an important role in promoting and maintaining health. The United States Department of Agriculture divides foods into six major categories and provides recommendations for the amount of each group we should consume each day. The groups are grains, vegetables, fruits, meat and beans, oils and milk. The National Institutes of Health offers a slightly modified pyramid for individuals with hypertension which includes grains, fruit, vegetables, low-fat dairy, lean meats/poultry/fish, and legumes/seeds/nuts.
Grains
Your body uses the carbohydrates found in cereals, breads, and other grains by breaking them down into glucose which is the major source of energy for the body. Carbohydrates are divided into two groups--complex and simple. Complex carbohydrates are high in fiber and promote heart health. Simple carbohydrates are the sugars that occur naturally in fruits, milk and vegetables or are sugars added during food processing such as corn syrup, malt syrup or fructose. At least half of the grains you consume in a day should be complex carbohydrates.
Vegetables
Vegetables are an important source of minerals, vitamins and fiber which are essential for wellness. Additionally, substituting vegetables for other high calorie snacks can be an easy step on the road to weight loss. An easy way to garner the maximum nutritional benefit of vegetables is to look for color. Try to incorporate a "rainbow" of vegetables into your diet each day to gain a variety of nutrients and minerals.
Fruits
Like vegetables, fruits offer a wide variety of healthy vitamins and minerals that your body needs to grow and protect itself from illness. Although there are supplements on the market, consuming vitamins in the form of fruit gives the added benefit of fiber, water and other naturally occurring chemicals which promote health. As with vegetables, try to incorporate many different colored fruits into your diet each day. For instance, build a fruit salad with pineapple, peaches, mangoes, banana, strawberries, blueberries and raspberries.
Oils
Oils are fats that are in liquid form at room temperature. Oils are important for your body to regulate temperature and maintain the integrity of its cells. The most nutritious oils are those that occur naturally in foods like avocado, nuts, olives and some fish. Although these foods are healthy, moderation is key. The Centers for Disease Control and Prevention recommends that oils should constitute no more than 20 to 35 percent of your daily caloric intake.
Milk
Milk and other dairy products are an important source of dietary calcium which promotes bone strength. Additionally, dairy products are a good source of protein. Be careful to choose dairy products that are low or nonfat and avoid foods with added sugar. For instance, instead of eating processed yogurt which tends to have quite a bit of added sugar, try mixing plain fruit into a bowl of unsweetened yogurt.
Meat and beans
Meat and beans provide the body with several important nutrients including zinc, iron, the B vitamins, vitamin E, magnesium and protein. Proteins are used by the body to construct tissues like muscle, cartilage and bone. Iron binds oxygen in red blood cells and carries the oxygen all over the body. The amount of this food group required depends on your age and gender. In general, it is important to choose lean cuts of meat and limit your consumption of red meat to a few times per week.
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