Five Major Food Groups

In 2005, the United States Department of Agriculture, or USDA, unveiled its latest revision to the food pyramid. The old pyramid illustration with stacking food group blocks was replaced with vertical pyramid groups featuring a person walking up steps on the side. The slogan "Steps to a Healthier You" was added to remind users that good nutrition is an ongoing process. The USDA recommends eating a variety of foods from these five food groups.

Grains

• The USDA recommends that adults following a 2,000-calorie a day diet eat about 6 ounces of grains a day, half of which should be whole grains. Eating fiber-rich whole grains, such as foods made with whole wheat flour, cracked wheat, barley or brown rice, helps lower blood cholesterol levels and reduce the risk of coronary heart disease. Grains provide the body with essential B-vitamins that help maintain a healthy metabolism and nervous system. Fiber-rich whole grains also help you consume fewer calories at each meal by making you feel fuller.

Vegetables

• The USDA recommends adults eat about 2 1/2 cups of vegetables a day, including dark-green vegetables such spinach and broccoli, and orange vegetables such as carrots and sweet potatoes. Vegetables provide essential nutrients such as potassium, folic acid, vitamin A, vitamin E and vitamin C. The high fiber content in vegetables helps you consume fewer calories during a meal. Vegetables as part of a healthy diet may reduce the risk of stroke, cardiovascular disease, type 2 diabetes and kidney stones.

Fruits

• The USDA suggests adults eat about 2 cups of fruit a day, including fresh, frozen, canned and dried varieties. Fruits, such as apples, bananas, melons and berries, are high in fiber, low in fat and contain no cholesterol. Fruits provide many nutrients, such as potassium for healthy blood pressure, vitamin C for healthy teeth and gums, and folic acid for the formation of red blood cells. Eating a balanced diet with fruits may help decrease bone loss and reduce the risk of stroke, type 2 diabetes and coronary heart disease.

Milk

• The milk or dairy group contains calcium-rich food selections for the development of healthy teeth and bones. Milk products are also good sources of vitamin D, which helps the body regulate calcium and phosphorous levels. Adults should consume about 3 cups of milk products a day, while children ages 2 to 8 should consume about 2 cups. The USDA recommends choosing low-fat or fat-free selections for milk, yogurt and cheese. Individuals who are lactose intolerant should opt for lactose-free milk products in order to still benefit from the calcium and other nutrients dairy products provide.

Meat & Beans

• The USDA recommends eating about 5 1/2 ounces of protein a day. Good sources of proteins include lean meats, poultry, fish, beans, eggs, nuts and seeds. Meat and beans provide essential nutrients such as B-vitamins for a healthy metabolism, iron to help red blood cells carry oxygen, and zinc for a properly functioning immune system. Choose lean cuts of beef, chicken, lamb and pork to keep saturated fat levels low. Add nuts and seeds to your diet to increase intake of essential fatty acids and vitamin E.