The current dietary advice suggests four basic food groups, which include grain, vegetable, fruit and protein foods of which dairy products are a separate subgroup. These demonstrate the major sources from which you should develop a healthy diet. Make a habit of choosing different foods from within these groups over time for the broadest range of nutrition. A balanced diet will provide consistent sources of calcium, potassium, dietary fiber and vitamin D, which are nutrients that are lacking in American diets.
Grain Foods
Include grain foods in every meal. The American Heart Association, or AHA, recommends getting 6 to 8½-cup servings per day, with at least half of the content coming from whole, rather than refined, grains. Whole-grain options include oatmeal, bran cereal, brown rice, whole-wheat or rye bread, or crackers. Eat these for optimum levels of fiber, minerals and vitamins. Refined grain products include white rice, baked goods made with white flour, and most pastas.
Vegetable Foods
Vegetables include foods such as broccoli, carrots, tomatoes, spinach, lettuce, squash and potatoes, and 100 percent vegetable juice. Eat 4 to 5½-cup servings of cut vegetables or juice, or 1-cup servings of raw greens daily. These provide fiber and some combination of vitamins A, B, C and E, and minerals such as iron, calcium, potassium and magnesium. Additional veggie selections include cauliflower, squash, mushrooms, cabbage, beans and peas.
Fruit Foods
Fruits are best known for their fiber and vitamin C, although some provide mineral content, such potassium-rich bananas and papayas. The color range of fruits reflect various antioxidants and phytonutrients specific to each plant source. The USDA recommends the equivalent of 2 cups total per day of apples, grapes, oranges, cherries, blueberries, pears and any other fruits. The exceptions include high-fat avocados and 100 percent fruit juice, which should be consumed in ½-cup servings.
Protein Foods
Protein foods come from many plant-based and animal-based sources that also contribute essential minerals and vitamins to your diet. The USDA advises emphasizing low-fat protein foods, such as fish and shellfish, and lean meats and poultry. Eat up to 2 servings per day. Three ounce servings of chicken, turkey, duck, beef, pork and lamb deliver significant amounts of protein; eggs and cow milk products contain more moderate protein content. Milk, yogurt and cheese are also intended as primary sources of calcium and vitamins A and D, and they may be treated as a distinct food group for that purpose. Eat three 1-cup servings per day. Plant-based protein foods include all types of cooked dry beans and peas, peanut butter, tofu, nuts such as almonds and seeds such as sunflower seeds. Substitute limited amounts for your meat and fish daily allowances.
Member Comments