Food Groups to Encourage

The USDA introduced the basic four food groups to Americans in 1956. Since that time, many variations of this theme have been presented, causing the public en mass to be familiar with the basic food groups. Interestingly, all foods fit into one of only three categories: protein, carbohydrate and fat. There are healthy and unhealthy choices in each of these categories.

Protein

• Select low-fat protein sources. Meat is a primary source of saturated fat; excess saturated fat in your diet can increase your risk of high cholesterol, high blood pressure and heart disease. However, lean meats cooked by broiling, braising, baking or grilling can be a healthy addition to any diet. A recommended serving of meat is about 4 oz. or a piece about the size of a deck of cards. Low- fat protein sources would include boneless skinless chicken breast, lean cuts of beef such as round and sirloin, center-cut pork chops with excess fat trimmed and most seafood. Vegetarians can achieve their recommended daily amount of protein by consuming legumes, nuts, seeds and a variety of soy products.

Dairy

• Although dairy foods are also sources of protein, they are often considered their own food group. When selecting dairy products, choose low-fat versions of your favorites. Many vegetarian-friendly dairy substitutes are also available, such as cheese and yogurt as well as milk made with almonds, rice and soy instead of cow's milk. These alternatives are also great sources of protein, calcium and essential vitamins.

Fruits and Vegetables

• Choose fresh or frozen fruits and vegetables. Fresh is best, but frozen is quickly processed after harvesting and retains most of its nutritional value, especially when shipped great distances. Include a wide variety of fruits and vegetables in your diet. These colorful carbohydrates are rich in antioxidants, trace minerals and heart-healthy fiber.

Whole Grains

• Use whole instead of refined or processed grains. Whole grains are closest to their natural state; they still contain the fiber and the bran typically removed in the refining process. Millet, quinoa, bulgur, spelt and wild rice are becoming easier to find in mainstream grocery stores and can be purchased in bulk at most health food stores.

Fats

• Oily fish such as mackerel are excellent sources of omega-3 fats.

  Over the past several decades, fat has been vilified to the American public. Although high amounts of saturated or trans fats are bad for you, your body requires good fat to maintain necessary functions such as brain, heart and lung function. It is unnecessary to consume saturated fat in your diet; your body creates any saturated fat it needs from the beneficial fats you consume. Choose fats that promote a healthy body. These healthy fats can be found in fatty fish such as mackerel or salmon, fish oil supplements, flax oil, nuts, seeds, avocado and coconut.