Everyone needs a variety of vitamins and minerals to sustain health and promote longevity. Eating well-balanced healthy meals from the five food groups can provide these vitamins and minerals. Foods in the five food groups include fruit, vegetables, dairy, protein and grains. Eating these foods can also lower the risk of certain diseases such as type 2 diabetes and cancer.
Fruit and Vegetables
Fruit and vegetables both contain a variety of vitamins and minerals, which include vitamins A and C and calcium. Fruit and vegetables also contain important antioxidants that work to reverse damage in the body caused by free radicals. This damage causes cell oxidation, which over time can lead to chronic diseases such as cancer. According to Fruit and Veggies Matter, consuming a diet rich in fruit and vegetables lowers the risk of developing cancer or heart disease. The daily recommended allowance of fruit is 2 cups a day and the daily recommended allowance for vegetables is 3 cups a day.
Dairy
Foods in the dairy category include yogurt, cottage cheese, milk and ice cream. Foods that do not contain high calcium levels such as butter or cream are not included in the dairy category. Dairy products provide you with vitamin D and calcium both needed to support bone strength. The daily recommended allowance for dairy products is 3 cups per day. The USDA Choose My Plate Program recommends switching to fat-free or low-fat dairy products, which are low in unhealthy saturated fats.
Grains
Foods in the grains category include quinoa, buckwheat, brown rice, rolled oats, whole wheat and bran. Foods high in B vitamins promote brain and nerve health as well as nail and hair growth. Grains also contain soluble and insoluble dietary fiber, which work to keep the digestive system healthy and reduces the risk of developing colon cancer or type 2 diabetes. Women are recommended to obtain 6 oz. of grains per day; men 19 to 30 years old are recommended to consume 8 oz. per day, and men over 30 years old are recommended to obtain 7 oz. per day.
Proteins
Foods in the protein group are meat, beans, peas, eggs, nuts, seeds, soy and poultry. Foods in this category are high in B-complex vitamins, vitamin E, iron, zinc and magnesium. According to the Choose My Plate website, protein foods are also high in EPA and DHA, omega-3 fatty acids. Consuming omega-3 fatty acids reduces the risk of developing heart disease, according to the University of Maryland Medical Center. The recommended daily allowance of protein is 5.5 oz. of per day for women 19 to 30 years old and 5 oz. per day for women over 30 years old. Men 19 to 30 years old are recommended to consume 6.5 oz. of protein per day, and men over 30 years old recommended to eat 6 oz. per day.
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