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Basic Food Groups

Eating a balanced diet can be the difference between having good health and having poor health. A lack of nutrients can lead to feeling unwell and frequent occurrences of illness and disease. By eating a variety of foods your body gets all the nutrients it needs to function. The food pyramid established by the U.S. Department of Agriculture may be used as a visual guideline of the different food groups you should consume. The pyramid indicates which types of food you may eat frequently and which foods you should eat sparingly.

  1. Meat and Beans

    • Meat and beans are part of the protein food group. Protein is used by your body to repair and build muscle tissue and to make body chemicals such as hormones and enzymes. Because your body doesn't store protein, it depends on the protein you consume when in need of new building blocks. Good protein sources include poultry, fish, beans, nuts, seeds and egg whites. The USDA recommends consuming 5 1/2 oz. of protein per day based on a 2,000 calorie diet.

    Milk and Milk Products

    • Milk is part of the dairy food group. Consuming milk and milk products such as yogurt and cheese can help prevent osteoporosis. Dairy products contain calcium and vitamin D which are essential to maintain healthy bone mass. Choose dairy sources that are low-fat or fat-free so you avoid saturated fats which may raise your bad cholesterol levels. According to USDA standards, a 2,000 calorie diet should include 3 cups of dairy daily.

    Vegetables and Fruits

    • Vegetables and fruits are two food groups that provide your body with fiber, as well as essential vitamins and minerals that help protect you from chronic diseases such as cardiovascular disease, stroke and certain cancers. Consume a variety of different fruits and vegetables to get a wide spectrum of different nutrients. Eat cooked spinach and asparagus for folate. Consume sweet potatoes for potassium. Include oranges, kiwis and broccoli for vitamin C and carrots and red peppers for vitamin A. For a 2,000 calorie diet, the USDA recommends consuming 2 cups of fruit and 2 1/2 cups of vegetables per day.

    Grains

    • Grains are the food group that provides the body with energy. Make half of your daily grain intake come from whole grain sources such as whole grain bread and oatmeal. Whole grains are rich in fiber which helps reduce blood cholesterol levels and the risk of heart disease. Whole grains fill you up quickly and digest slowly, therefore helping with weight management. According to the USDA, a healthy 2,000 calorie diet requires a consumption. 6 oz. of grains daily.

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