The food pyramid consists of six separate categories, two of which are fruit and dairy products. Both of these groups are essential to maintain optimum health. Fruits and dairy products provide the body with several important nutrients, minerals and antioxidants that allow for growth, development and disease prevention.
Fruit Basics
Fruits of all kinds are considered carbohydrates. The body uses these carbohydrates as its primary fuel source. In addition to fueling the body, fruits provide protection against stroke, a number of other cardiovascular diseases and Type 2 diabetes. Fruits also reduce risk for several types of cancer, kidney stones and coronary heart disease. In addition, they are very high in vitamin C and potassium.
Fruit Food Choices
All types of fruit are included in the fruits food group. This also includes 100 percent fruit juices. Fruits may be prepared in several different ways including frozen, cut and pureed. Some commonly eaten fruits are apples, oranges, bananas and pineapple. Recommended daily fruit intake is two cups for adult men and one and a half cups for adult women. This fruit intake can consist of any fruits you would like, other than packaged fruit cups and similar products that are high in sugar.
Dairy Basics
Dairy products often contain carbohydrates that fuel the body, fats that act as a secondary fuel source and protein that aids in muscle building and maintenance. These products are often high in calcium, vitamin D and potassium. They help to reduce risk of bone-related conditions such as osteoporosis and aid in bone mass development in youth.
Dairy Food Products
The dairy group is technically known as the milk group. Milk products that retain a significant calcium content fall into this group. This includes all types of milk, pudding, ice cream, yogurt and cheese. Foods that are not included in this group are cream, butter and cream cheese. The daily amount of dairy intake is highly dependent on age. Adult men and women should aim for three cups each day. In this daily intake, try to avoid sugary products such as pudding and ice cream. Embrace milk for the high calcium content and cheese for the low saturated fat content.
Considerations
Fruit and dairy products are both essential to the diet. Knowing this, they must be included to maintain proper health. As with all food consumption, however, moderation is key. Fruits contain large amounts of sugar and should be limited. Many dairy products, including milk, contain unhealthy saturated fat that can increase cholesterol levels and risk for certain cardiovascular diseases.
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