Part of following a healthy diet is to include foods from all the food groups. You should educate yourself on what fats to eat and how to reduce and lower your caloric intake, if needed. Eating in this way will help you stabilize your weight, increase your heart health and decrease your risk of developing chronic diseases.
Grains
Whole grains make up the bulk of the food pyramid. They're divided into two subgroups -- refined grains and whole grains. Whole grains retain the bran, germ and endosperm. These are foods such as whole wheat flour, oatmeal, brown rice and whole cornmeal. Refined grains have been milled to remove the bran and germ; this process gives it a longer shelf life. Refined grains are foods such as white flour, white bread and white rice. Whole grains contain fiber, which works to stabilize blood sugar and decreases your risks of developing heart disease or high cholesterol. In addition, the USDA states that eating at least 3 oz. whole grains per day may help with weight management.
Fruit and Vegetables
A diet that consists of vegetables can help reduce the risk of developing chronic diseases. People who eat more fruits and vegetables are likely to have a reduced risk of developing these diseases. A diet rich in fruits and vegetables can reduce the risk of developing a stroke, cardiovascular disease and reduce the risk of developing diabetes. Fruits and vegetables also contain antioxidants, which work to reduce free radical damage to the cells.
Protein
Protein is contained in meat, fish, dried beans, eggs, nuts and poultry. Protein contains the B vitamins, which are important for healthy hair, skin and nails. It also builds the bones, muscles, skin, blood and cartilage. Protein contains important antioxidant vitamins, vitamin C and vitamin E which are used to boost the immune system and prevent certain cancers. Although you are recommended to eat proteins daily, you should choose low-fat protein. Full-fat proteins contain saturated fats, which raise low-density lipoprotein levels, and can lead to high cholesterol and heart disease.
Dairy
Most dairy foods are either milk or are made from milk. However, some forms do not fall into this category because they have little calcium. These are foods like cream cheese, cream, butter and margarine. Although you are recommended to consume dairy products, the USDA recommends choosing low-fat ones. Dairy products help to build bone mass, reduce the risk of developing osteoporosis and strengthen the teeth.
References
- USDA: Grains: Why is it Important to Eat Grains, Especially Whole Grains
- USDA: Why is it Important to Eat Vegetables?
- USDA: Dairy: Health Benefits and Nutrients
- USDA: Protein Foods: Why is it so Important to MAKE Lean or Low-Fat Choices From the Protein Foods Group
- Centers for Disease Control and Prevention: Fruit and Veggie Benefits
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