A well balanced diet is the key to optimum health and well being. There is no "quick fix" in nutrition. It must be incorporated into a healthy lifestyle that includes physical activity as well as a variety of nutritious foods. Nutrition information offered by the Food Pyramid gives a general picture of what should be included in a daily diet; however, everyone is different. Health requirements are personal, and it is a good idea to ask your physician about special health needs when planning a nutritious diet.
Grains
The largest segment of the food pyramid is and always has been grains and breads. It is recommended to consume six to eleven servings of these carbohydrates every day for essential nutrients and fiber. Mayoclinic.com's article "Whole grains: Hearty options for a healthy diet" says that whole grains are best because they contain more fiber that has been removed from refined or "white" breads, cereals, rice and pastas.
Vegetables
Vegetables are low in calories and contain essential vitamins and minerals as well as powerful antioxidants that guard the body against free radical damage from the environment. The food pyramid suggests three to five servings of vegetables per day with an emphasis on dark green leafy vegetables such as broccoli and spinach and colored vegetables such as carrots and squash. Frozen vegetables contain all the nutrients of fresh and can be bought for less and stored in the freezer for long periods of time without losing their health value.
Fruit
Fruit is important for overall health because of the vitamin, mineral and antioxidant content, but it can be tricky. Fruit contains simple sugars that are incredibly easy for the body to digest when eaten on an empty stomach. A person needs anywhere from two to four servings of fruit per day, and fruit juices are not always a good option unless it is 100 percent fruit juice. A variety of fruits such as citrus, berries and melons are all important for complete nutrition. Buy these fruits when they are in season for the best quality and taste.
Dairy
Dairy products are critical for children, teenagers and women who are pregnant or breastfeeding. The recommended amount of dairy that should be consumed per day for people in this category is three; however, everyone should get in two servings per day. Dairy products include milk, cheese and yogurt and contain important minerals and vitamins such as calcium and vitamin D. Unfortunately, dairy can also make one gain weight. Purchase low fat, fat free or skim dairy products to get the nutrition without the additional fat.
Protein
Protein covers a wide variety of different foods including meats, poultry, beans, eggs, seeds, nuts and peas. Harvard School of Public Health's article "The Nutrition Source: Protein" suggests to eat more of the vegetable sources of protein, which offer sufficient amounts of protein along with fiber and other vitamins and minerals. When choosing meat sources of protein, go with lean meats such as poultry and fish. These meats contain B vitamins, and fish is rich in omega-3 fatty acids to support heart health and brain function. The suggested amount of protein needed in a day is two to three servings; however, the serving sizes are small. For example: one egg, a 3-oz. piece of lean meat or 1/3 cup of nuts are all considered one serving of protein.
Sugars and Fats
Sugars and fats are at the tip of the food pyramid representing the least needed foods for nutrition. Sugars and fats found naturally in foods such as fruits, proteins and dairy products are not included in this group because they occur naturally, but added sugars and fats found in junk foods and sweets are unnecessary empty calories that have little nutritional value. Steer clear of these items as much as possible.
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