The United States Department of Agriculture (USDA) developed the Food Pyramid as a guide for healthy nutrition information, but everyone has different nutritional needs. The categories of the pyramid provide a blueprint for what to incorporate into a daily diet, but the amounts of each depend on variables such as activity level, present health conditions and age. Speak with a physician to pinpoint individual nutritional needs.
Vegetables
Vegetables contain many essential vitamins and minerals that protect the body from harmful illnesses and chronic conditions. The best among these vegetables are green leafy vegetables such as spinach, broccoli and kale and colored vegetables such as carrots, sweet potatoes and peppers.
Fruits
Fruits, like vegetables, contain important vitamins and minerals as well as antioxidants that help defend the body against free radical damage from the environment. Berries are among the best and most nutritious fruits and include strawberries, blueberries, raspberries and the newly popular acai berry. Watch your consumption of fruit juices as they often contain added sugars and little nutritional value. 100 percent fruit juices are best.
Dairy
Dairy products are important for bone development and the prevention of osteoporosis. The need for dairy is greater for children, teenagers and women who are pregnant or nursing, but everyone needs two servings per day. Because dairy can contain a lot of fat, it is important to consume fat free, low fat and skim products like yogurts, cheeses and milk. Dairy products also come lactose free for those who are lactose intolerant.
Whole Grains
Whole grains are a rich source of fiber needed for weight control and a healthy digestive system. Whole grain products include breads, cereals, pastas and rice. When baking, substitute whole wheat flour for white flour; stay away from refined or "white" products altogether.
Protein
Protein comes in many forms including meat protein, vegetable protein, nuts and seeds. Vegetable protein such as peas and beans also offer fiber and contain little or no fat. If you choose to go with animal protein, lean meats are the best option. Fish is good because it also contains omega-3 fatty acids, which support heart health and brain function.
Junk Food
Limit your consumption of sweets and fats found in candy, junk food and fast food. Bake, broil and grill foods rather than frying them. This eliminates unnecessary empty calories that contribute to high LDL, or bad, cholesterol as well as heart disease and dementia.
References
- USAID Nutrition
- AOL Health: Food Pyramid
- Prevention's: Healing with Vitamins; The Most Effective Vitamin and Mineral Treatments for Everyday Health Problems and Serious Disease; 1996
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