While one size may not fit all, MyPyramid.gov, established by the U.S. Department of Agriculture, attempts to provide general dietary guidelines. MyPyramid graphically illustrates the recommended intake and nutritional standards from the five essential food groups including grains, vegetables, fruits, milk and meat and beans. These recommendations focus on the importance of making smart, healthy choices from each group, every day.
Grains
The grain group includes primarily cereal grains, including whole and refined grain products. Grains are a vital source of several nutrients including dietary fiber, magnesium and selenium as well as several B vitamins such as thiamin, riboflavin, niacin and folate. Grains also supply iron and copper, minerals necessary for health. All of the nutrients play a key role in metabolism and the conversion of macronutrients into energy. Grains also provide nutrients the body needs to make red blood cells and for a strong, functioning nervous system.
Vegetable and Fruit Groups
Vegetables and fruit, including 100 percent fruit and vegetable juices, are part of the MyPyramid.gov fruit group and vegetable group. Most fruits and vegetables are naturally low in fat, calories and sodium and they have no cholesterol. Fruits and vegetables are also a rich source of vitamin C, potassium and folate, with some being rich in dietary fiber. These vitamins, as well as fiber, may reduce your risk of heart disease, stroke, diabetes, and stomach and colon cancer.
Milk
The milk group includes milk as well as products made from milk, such as yogurt and cheese. Foods from this group are rich in calcium, which is essential for bone growth and development. Many dairy products are fortified with vitamin D, which is essential for the assimilation of calcium and phosphorus, essential for bone health. Milk and milk products also contain potassium, essential for a healthy heart.
Meat and Beans
The meat and beans group provides nutrients including protein and B-complex vitamins, vitamin E, iron, zinc and magnesium. Protein, while being a secondary source of energy, is also essential in forming enzymes, hormones, and antibodies that help fight infection. Some foods in the meat and beans group are high in cholesterol, and you should eat them in moderation. Certain meats are high in fat, and you should eat these less often and choose lean meats whenever possible.
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