The United States Department of Agriculture is a governmental agency that oversees all policies and leadership related to U.S. food and natural resources. Beginning in 1894, the USDA began publishing nutrition requirements. The most recognizable form of these guidelines was introduced in 1992 as the food pyramid, a graphical representation of recommended nutrition. Understanding the USDA nutrition requirements is a key part of developing a healthy lifestyle.
Grains
The USDA recommends that grains play a major part of every diet. Grains are primary sources of several vitamins and nutrients, including vitamin B, fiber and magnesium. These nutrients are vital to maintain body function and prevent illness, including heart disease, by supporting the immune system. The USDA specifies that there are two types of grains, whole and refined. Whole grains are found in foods such as whole-wheat flour, oatmeal and brown rice. Refined grains include white flour, white bread and white rice. When grains are refined, they lose some of their nutritional value and are often enriched to provide for the loss. The USDA recommends that children have 1 to 2 oz. of grain per day, 3 to 4 oz. per day for adults.
Vegetables
Vegetables are a major source of critical vitamins and nutrients. They provide potassium, fiber, vitamin A, vitamin E and vitamin C. These vitamins and minerals guard against illness including type 2 diabetes, cancer, heart disease, cardiovascular disease and osteoporosis. Vegetables are also low in fat and calories, promoting healthy eating and weight management. The USDA organizes vegetables into five groups: dark green, orange, dry beans and peas, starchy and other. Dark green vegetables include broccoli, romaine lettuce and kale. Orange vegetables include squash, carrots and sweet potatoes. Dry beans and peas include all beans and peas except green peas, green beans and young lima beans. Other vegetables include artichokes, asparagus, cucumbers, mushrooms and many others. Children should have 1 to 2 cups per day, 2 to 3 cups for adults.
Fruits
The USDA recommends fruits for their high nutritional value and low fat and calorie levels. They provide potassium, dietary fiber, vitamin C and folate. These vitamins and nutrients contribute to good blood pressure, digestion and immune response. A diet that contains the recommended amount of fruit will help prevent cardiovascular disease, cancer, heart disease and bone loss. The USDA recommends 1 cup of fruit a day for children, 2 cups for adults.
Milk
The USDA's milk recommendation includes milk and most products that are made from milk, including yogurt, cheese and even ice cream. Recommended milk products are those that maintain their calcium. Products such as cream cheese, cream and butter are not significant sources of calcium and not part of the recommended list. Milk products contain significant amounts of calcium, potassium and vitamin D, which lead to healthy bones. The USDA also recommends that you choose fat-free or low-fat milk products that contain less fat while retaining their nutritional value. Children should have 2 cups of milk products per day, 3 cups for adults.
Meat & Beans
Meats and beans provide essential proteins, vitamin B, vitamin E, iron, zinc and magnesium, which help build muscles and tissues. These nutrients and vitamins also increase immune response. The USDA is careful to note that a varied diet of meats and beans is essential. Fish and nuts are high in specialized fatty acids, including omega-3 fatty acids that are essential to body function, but not produced naturally. Limit the intake of meats that are high in saturated fats including sausage, lamb and bacon. Children under 9 should only have 2 to 4 oz., kids over 9 and adults should have 5 to 6 oz. per day.
Oils
Oils are an often overlooked, but necessary part of daily nutrition. The USDA describes oils as fats that are liquid at room temperature. Oils contain both polyunsaturated and monounsaturated fats that are essential to body function. However, the amount of oils necessary for body function is low and exceeding the recommended amount means unnecessary calories. Most diets receive their oils through foods including nuts, fish, cooking oil and salad dressing. Children should have 3 to 4 tsp., 5 to 7 tsp. for adults.
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