Eating a nutritious, balanced diet is one of the best ways to get healthy and stay healthy. However, no one magic food that can do this; you need to eat a well-balanced diet that includes the five food groups endorsed by the U.S. Department of Agriculture Food Pyramid. The food pyramid groups are grains, fruits, vegetables, protein and dairy. Including foods from all groups in your daily diet ensures you will get the nutrients your body requires for energy and growth.
Whole Grains
Foods that count as grains are breads, cereals and pastas made from oats, barley, cornmeal, wheat and rice. Whole grains should form the foundation of your diet, providing you with more of the day's calories than the other food groups. Whole grains are considered healthiest because they aren't stripped of their nutrition during processing, as refined grains are; they contain the entire grain kernel. The University of Iowa recommends six to 11 servings per day of whole grain foods such as whole wheat bread, brown rice, steel-cut oatmeal, bulgur, whole wheat tortillas and pasta.
Fruits
Fresh, frozen, canned and dried fruit and 100 percent fruit juices all count as fruit servings. Aim for two to four servings of fruit each day. You can serve them any number of ways -- raw or cooked, including eating them whole, sliced up and pureed. Fruits contain many essential vitamins and minerals. For example, many berries are loaded with cell-protecting antioxidants, and they provide nutrients such as folate, vitamins C and E, and magnesium; they also contain plenty of insoluble fiber to help fight high cholesterol.
Vegetables
For your five or more daily servings, include vegetables in a wide range of colors. They can be served whole, mashed or sliced, raw or cooked. Of course, raw vegetables contain the highest concentration of nutrients. Your diet should include green vegetables, such as broccoli, for vitamin C, iron and calcium; orange and yellow vegetables such as carrots and sweet potatoes for beta-carotene, biotin, potassium and vitamin K; and red tomatoes -- which are actually a fruit but included with vegetables -- for lycopene.
Protein
Being rich in necessary amino acids, protein is an important component of your diet. However, animal protein contains unhealthy saturated fat. Give preference to leaner cuts of meat, such as skinless poultry. Choose plant-based sources to fulfill most of your protein needs. Soy products, such as tofu, contain lots of protein and no unhealthy fats. Other plant-based sources of protein include red beans, lentils and chickpeas. Nuts and seeds provide both protein and healthy fats. Oily fish, such a salmon, provide protein and the uber-healthy omega-3 fatty acids.
Dairy
Milk and foods made from milk are the dairy group. Dairy foods are a great source of calcium needed for bone and muscle strength. However, being an animal product, they also contain unhealthy saturated fats. For dairy servings, the USDA recommends three servings for adults, so choose low-fat and fat-free milk, cheeses and regular or frozen yogurt to fulfill your dairy requirements.
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