Food Groups For A Balanced Diet

Food groups are based on common nutritional properties of foods, yet may differ by diet plan. A balanced diet provides sufficient amounts of foods and beverages to supply your body with enough nutrients and calories for optimal growth and development. Consult your nutritionist to determine a balanced diet that is best for you.

Fruits and Vegetables

Fruits and vegetables contain high concentrations of vitamins, minerals and antioxidants, plus dietary fiber. Eating plentiful amounts of fruits and vegetables each day can help you reduce your risk of chronic diseases and conditions, including cardiovascular disease, cancer, stroke, loss of vision and gastrointestinal disease. The Centers For Disease Control and Prevention recommends that women consume at least 1 ½ cups of fruit and 2 ½ cups of vegetables each day and men consume at least 2 cups of fruit and 2 ½ cups of vegetables.

Whole Grains

Whole grains are the primary carbohydrate source in your diet. Whole grains are also rich in healthy fats, vitamins, minerals, antioxidants and fiber. There are three layers in whole grains that each contain nutrients. Bran is the outer layer, which contains nutrients and fiber. The middle layer is the endosperm, which is primarily starch. The innermost layer is the germ, which contains concentrations of vitamins, minerals and unsaturated fats. There are two types of dietary fiber from whole grains: Insoluble fiber provides bulk for your stools, which enables regular bowel movements. Soluble fiber may reduce your cholesterol levels and help you maintain normal blood sugar levels.

Nuts, Seeds and Legumes

Nuts, seeds and legumes contain healthy fats, amino acids, vitamins, minerals and fiber. These foods include almonds, walnuts, pecans, hazelnuts, sunflower seeds, peanuts, kidney beans, lentils and split peas. Research by scientists at the University of Oslo in Norway and published in the "British Journal of Nutrition" in 2006 reports that walnuts, pecans and chestnuts contain the highest concentrations of antioxidants among tree nuts and peanuts also have high amounts of antioxidants. The research also reports that increasing consumptions of tree nuts and peanut butter is associated with reduced prevalence of, and death from, heart disease.

Dairy, Fish and Meat

Dairy, fish, poultry, pork and red meat are sources of protein and fat in your diet. Dairy and meat contain saturated fat, an unhealthy fat that can increase your risk of heart disease. Dairy is also a rich source of calcium. Consuming low-fat or skim milk varieties of dairy products may be healthier than whole milk. Fish, particularly cold water, fatty fish, such as salmon, sardines and herring, contain high amounts of omega-3 fatty acids, which are healthy fats that may reduce your risk of heart disease.