When it comes to your body and nutrition, you need a wide variety of vitamins and nutrients. To get everything your body craves, it is important to eat a well-balanced diet. Each food group represented in the U.S. Department of Agriculture's food pyramid provides your body with vitamins and nutrients it craves. Eat from each group to keep your body energized, strong and healthy.
Grains
The grain group is the largest section on the USDA food pyramid. Aim to consume around 6 oz. of grains each day. Half, or 3 oz., of your grains should come from whole grain sources. Grains provide your body with both energy and fiber, which aids in digestion and helps you feel full. To eat more whole grains, buy whole grain options of products you already consume, like bread, pasta and rice.
Fruits
Like whole grains, fruits are also rich in fiber. Fruit is low in calories and, depending on the type, contains different vitamins and nutrients. Aim to consume about 2 cups of fruit per day. To help you meet your requirements, add fruit to your favorite cereal, oatmeal or yogurt. Fruit can also be packed with you for an easy snack during the day.
Vegetables
Vegetables are not only low in fat but are also rich sources of fiber, potassium, and vitamins A, E and C. Consume about 2 ½ cups of vegetables each day to help your body get all the nutrients it needs. Incorporate more vegetables into your daily routine by adding to your favorite recipes, such as vegetarian chili, or as a side dish with your meal.
Meat and Beans
No matter what type of lifestyle plan you follow -- vegetarian, vegan or non-vegetarian -- the meat and beans group is an important source of protein. Consume between 5 to 6 oz. of a protein source each day. Vary your protein sources. For example, don't eat meat every night. Instead, have fish two nights a week, meat twice, and consume nuts, seeds and beans for more protein. Overconsumption of meat can lead to high saturated fat intake, which is dangerous to your heart health. Fish is a good source of omega-3 fatty acids, which promote heart health. Nuts and seeds provide you with the monounsaturated fats that help lower your cholesterol.
Dairy
Dairy products are rich in calcium and potassium. Both of these nutrients are needed to maintain a healthy and strong structure. Eat or drink three cups of dairy per day. Consuming low- or no-fat dairy options can help you cut down on your saturated fat intake.
Fats and Oils
Although this may seem like a contradiction, your body does actually need fat to stay healthy. Limit your intake to no more than 5 to 7 tsp. per day. When picking your fat and oil sources, look for healthy options. Stay away from saturated and trans fats as they can lead to health complications. Look for unsaturated fats. Use olive or canola oil when cooking or baking as a healthy unsaturated fat alternative.
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