Eating healthy is a major part of living a healthy lifestyle. Healthy eating prevents against disease and helps maintain a healthy weight, which ultimately can extend your life. Including a variety of foods from all six food groups in your diet and monitoring your portion size will allow you to consume adequate nutrition and meet your daily requirements. The food guide pyramid used to be specific with how many servings of each food group were needed but was generalized and did not fit the needs of all individuals. The new food guide pyramid, MyPyramid, is more specific on how many servings of each group is recommended according to to your age and sex.
Grains and Carbohydrates
Grains are carbohydrate-based foods that consist of wheat, rice, oats, corn or barley. Grains contain fiber, protein and essential vitamins and minerals. According to MyPyramid.gov, eating grains, particularly whole grains, prevents against heart disease and promotes regular bowel movements by preventing constipation. Whole grain sources contain the most fiber, which include whole grain breads, whole wheat pasta, cereal and brown rice. Whole grains should make up 50 percent of your daily grain intake according to the Dietary Guidelines for Americans 2010. Refined grains such as white pasta, rice, breads and cereals should be replaced with whole grains to meet this recommendation.
Fruits and Vegetables
Fruits and vegetables are rich sources of fiber, vitamin C and vitamin A, potassium, folate and phytochemicals and antioxidants. According to MyPyramid.gov, eating a diet high in fruits and vegetables can reduce your risk of heart disease, type 2 diabetes, stroke, high blood pressure and cancers such as stomach, mouth and colorectal. The Dietary Guidelines 2010 recommend consuming a variety of dark green, red and orange vegetables as well as filling half you plate with fruits and vegetables each time you eat.
Dairy
Dairy foods include milk, cheese, yogurt and ice cream. Dairy products are rich sources of minerals such as calcium, potassium, phosphorus and magnesium, which help with proper growth, development and maintenance of bones. Vitamin D is often added to milk to increase the benefits. MyPyramid.gov recommends children under the age of 8 years should consume 2 cups of dairy, and people above 9 years of age need 3 cups of low-fat and fat-free dairy products per day.
Protein Foods
Protein foods include meat, poultry, food, eggs, bean and peas, nuts and nut butters. Protein is necessary for proper development and maintenance of bone and muscles. Protein produces enzymes and hormones essential to the human body. Other nutrients in protein foods are B vitamins, zinc and magnesium. Animal protein sources can be high in saturated fat, which increases bad cholesterol and can lead to heart disease if eaten in excess, so choose lean sources such as fish and poultry. Beans, peas and nuts have the benefits of protein minus the saturated fat, and nuts actually contain fats that prevent against heart disease. Protein needs change across the lifespan and fluctuate based on physical activity. Children ages 2 to 3 years require 2 oz. of daily protein, 4- to 8-year-old's needs increase to 4 oz. per day according to MyPyramid.gov. Females 9 years old and above require 5 to 5 1/2 oz. per day, and males between 9 and 13 years old require 5 oz. per day, and above the age of 14 requires 6 to 6 1/2 oz. of protein daily. Once males have reached the age of 51, their needs decrease to 5 1/2 oz. of protein per day.
Fats and Oils
The fats and oils food group consists of fats in liquid and solid form. Oils are liquid at room temperature and are rich sources of disease-preventing monounsaturated and polyunsaturated fats. The majority of your fat intake should be from these sources. Examples of foods containing monounsaturated and polyunsaturated fats are olive oil, canola oil, fish of all kinds, nuts and avocados. Solid fats are solid at room temperature including butter, margarine, shortening and animal fat. Solid fats are high in saturated fat, which is harmful to arteries, and are not heart healthy.
References
- United States Department of Agriculture; Dietary Guidelines for Americans 2010; Foods and Nutrients to Include; January 2011
- MyPyramid; Grains; Why is it Important to Eat Grains, Especially Whole Grains?
- MyPyramid; Dairy Foods; How Much Food From the Dairy Group is Needed Daily?
- MyPyramid; Dairy Foods; Health Benefits and Nutrients
- MyPyramid; Food Groups; Why is it Important to Make Lean or Low-Fat Choices From the Protein Foods Group?
- MyPyramid; Food Groups; Why is it Important to Consume Oils?
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