Avoid single-food diets and get the big picture on nutrition by eating a variety of foods. With diverse menu selections from each of the five food groups, you can create a diet plan to lose, gain or sustain your weight. Different food combinations help you get your full daily values of all the major nutrients. Make low-fat and low-sugar choices in general, and adjust your calorie intake up or down to achieve your weight goals.
Protein
Your body needs protein every day for cellular growth and repair, but many high-protein foods are also high in calories, fat or cholesterol. The American Heart Association recommends eating fish in place of meat a couple times a week to reduce saturated fat and calories. A vegetarian meal of beans and rice provides high protein with little fat and no cholesterol. Wise protein choices include tuna, lean beef and pork, skinless chicken and turkey, split peas and black beans.
Grains
Whole grains such as oatmeal, brown rice and whole-wheat breads and pastas provide the greatest iron, fiber and B vitamins per calorie in the grain group. The U.S. Department of Agriculture recommends eating whole grains at least as often as refined-grain foods such as white rice and baked goods made from white flour. Additional good grain choices include rye crackers, barley, popcorn and whole-grain breakfast cereal.
Dairy
Dairy foods are major calcium sources, but they also can have too much saturated fat and cholesterol. Get your daily calcium as well as potassium and B vitamins from reduced-fat cheeses such as part-skim mozzarella and low-fat or fat-free milk and yogurt. Even with less fat, cholesterol and calories, the calcium contribution stays about the same.
Vegetables
The vegetable group helps you diversify your nutritional profile with a wide array of nutrients such as iron, potassium, magnesium, calcium, dietary fiber and vitamins A through K. The American Heart Association recommends choosing a variety of colors and kinds of vegetables to balance your nutrient intake over time. Tomatoes, spinach, carrots, red and green peppers, sweet potatoes and broccoli are examples of different low-calorie vegetable choices.
Fruit
Fruits are the final element that you need to fulfill your nutritional needs every day. Fresh, canned, frozen and dried fruits supply fiber and important vitamin C and minerals with low calories. Let variety guide your choices among peaches, plums, apples, bananas, kiwis, berries, melons, grapes, pineapples and other brightly colored fruits.
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