Eating healthy foods is always positive, but are you getting the balanced nutrition that your body needs? Sporadic diet quality sends your metabolism into ups and downs that can harm your health over time. Meal plans that are chosen from the five food groups on a regular basis contribute the wide array of nutrients that sustain life and optimize health. Draw your meals from the foods in these groups that include healthy choices with different combinations of similar nutrients.
Grain Group
Among the oats, wheat, corn, rye, barley and rice that contribute protein, iron, vitamin B and fiber to your diet, whole grains are the most nutritious. These have stronger contents of dietary fiber, a nutrient that the U.S. Department of Agriculture, or USDA, finds lacking in many American meals. Healthy grain foods include whole-wheat bread, oatmeal, rye crackers, brown rice and whole-grain ready-to-eat cereals.
Dairy Group
Dairy foods have two major effects on your diet, depending on your choices: beneficial calcium and detrimental saturated fat. Get all the calcium and none of the fat by including non-fat milk beverages and yogurt in your meal plans. The American Heart Association also endorses 1 percent reduced-fat cheeses and other dairy products as heart healthy.
Protein Group
Getting enough protein daily is important to your cellular growth and maintenance, so the National Institutes of Health, NIH, reminds you to dip into this and the other food groups at every meal to achieve your full daily values. Protein foods may also supply beneficial iron, B vitamins and detrimental saturated fat and cholesterol. Those with greater mineral and vitamin content include beans, seeds and nuts, which you should increase in your meal plans. Those with greater fat or cholesterol include meats, poultry and fish, which you should limit to two 3-ounce servings per day.
Fruit Group
Fiber-rich contributions of many different vitamins and minerals come from diverse vegetable selections. Many vegetables are among the most nutrient-dense foods, or those with the greatest beneficial nutrient content in the fewest calories. Some of these healthy foods include spinach, carrots, tomatoes, broccoli, sweet potatoes, and red and green peppers.
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