You don't have to rely on specially made diet foods when you put healthy representatives of each food group on your menus. Drawing on these different types of nutritionally similar foods balances your intake of vitamins, minerals, fats, carbohydrates and proteins, to support all of your body's needs. Nutrient variety exists within food groups, so rotate your selections. Take advantage of fresh, frozen and canned foods, avoiding processed meats and refined grain products. You'll save money and eat healthier too.
Red, Orange and Green Vegetables
Perhaps the widest range of nutrition exists in the vegetable food group. Tomatoes, red and green peppers, carrots, spinach and broccoli all have high vitamin and mineral content. With little fat and low calories, these sources of dietary fiber contain different combinations of calcium, magnesium, potassium, iron and vitamins A, B, C, E and K. The USDA recommends getting the broadest possible nutrient intake by eating red, orange and green veggies most often.
Fat-Free Dairy Foods
Healthy milk products provide high calcium and low fat ratios. The American Heart Association recommends reducing your saturated fat intake for optimum cardiovascular function. Steer clear of full-fat milk and ice cream, and enjoy 1 percent or nonfat milk, yogurt and cheese.
Low-Fat Protein Foods
Another chance to dump unhealthy saturated fat and cholesterol from your diet exists in the protein food group, whose members may have large amounts and high calories. For zero cholesterol, the USDA suggests eating beans and peas frequently. For less saturated fat than meats, fish also make excellent sources of protein, along with vitamins B and D. The healthiest protein foods include salmon, tuna, kidney beans, lentils and split peas.
Fiber-Rich Fruits
Fruits are considered healthy sources of natural sugar, which your body converts into energy, as well as fiber and vitamin C. Besides these major nutrient contents, different colors of fruits provide different antioxidants and plant-specific phytonutrients. The Centers for Disease Control and Prevention advise varying your fruit group choices by color, to access the full nutritional spectrum. Apples, oranges, bananas, papayas, pineapples, kiwis, grapes, cantaloupes and other fruits all benefit your diet.
Whole, Not Refined Grains
Unlike less nutritious refined grains, whole grains retain the germ and husk of wheat, oats, barley, rye and corn. Fiber is the greatest bonus of whole grains, accompanied by significant amounts of iron, protein and B vitamins. Examples of healthy whole grains include low-sugar cereals, whole-wheat and whole-rye bread, whole-wheat pastas and brown rice.
References
- U.S. Department of Agriculture: Food Groups; February 2011
- U.S. Department of Agriculture: Dietary Guidelines for Americans; December 2010
- American Heart Association: How Do I Follow a Healthy Diet?; August 2010
- Centers for Disease Control and Prevention: Fruit and Vegetable Benefits
- U.S. Department of Agriculture: Nutrient Database
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