About Food Groups

To eat a healthy diet, you need to eat foods from each of the food groups. This will assure that you are getting the proper amount of calories, vitamins and nutrients in your diet. It is important to eat the proper number of servings from each food group.

Milk, Yogurt and Cheese

• Milk, yogurt and cheese--the dairy group--are important sources of calcium. Soda should never be substituted for milk in a healthy diet. There are a large variety of non-fat and low-fat dairy products on the grocery shelves to choose instead of whole milk products. You need two to three servings from this group each day.

Meat, Poultry, Fish, Beans, Eggs and Nuts

• Lean meats, chicken and turkey that is baked, broiled or grilled provide healthy protein necessary to your diet. Fish, which has fewer calories and is rich in omega-3's is also a great protein choice. Beans, nuts and seeds are great alternatives and are often the source of protein for vegetarians. Just 6 oz. of protein a day is needed to maintain your health.

Bread Cereal, Rice and Pasta

• Grain products like bread, cereal, rice and pasta are good for you and can be important sources of vitamins and minerals. Starch and fiber, important for good health, are found in this group of foods. It is important not to load the bread, cereal, rice and pasta with a lot of fat, such as butter or oil, because it will greatly increase the amount of calories you are consuming.
  Because whole grains have more fiber than white grains, the best selection for your health is always the whole grain food and brown rice instead of white rice.

Fruits

• While fruits generally have more calories than vegetables, they are still extremely healthy and are an important part of a nutritious diet. Fruits and vegetables contain antioxidants, which is what gives the fruit and vegetables their colors. You should have the equivalent of 2 cups of fruit every day.

Vegetables

• Dark green and orange vegetables are especially healthy. There is a large variety of choices and especially fresh vegetables often can be found at farmer's markets. Eating 2 1/2 cups of vegetables daily is necessary for maximum health benefits.

Fats, Oils and Sweets

• You should limit the amount of butter, margarine, oil, shortening and lard that you eat. It is wise to read the nutritional labels on foods to reduce the amount of saturated fat and trans fat that you consume. Remember that most fast food is high in these unhealthy fats. Avoid drinks that have added sugar, including sodas. Items in this category should be used sparingly.