What Are the Basic Food Groups & Their Meanings?

The Centers for Disease Control and Prevention estimates more than a quarter of all adults and as many one in five children in the United States are obese. While genetics may predispose individuals to obesity, a balanced diet and regular exercise are strong proactive measures to preventing obesity and its corresponding increased risk for diseases such as stroke, heart disease, diabetes and hypertension. An understanding of the basic food groups allows better portion control and calorie awareness in selecting a healthy menu for your family.

Grains

• Bread, breakfast cereals and pasta are included in the food group of grains. These and similar foods that are derived from grains should comprise a significant portion of the diet, between six and eight serving per day for most teenagers and adults, with one slice of bread or half a cup of cooked rice equaling a serving. Whole-grain products include whole-wheat flour, brown rice and oatmeal. Refined grains, such as white rice and white bread, have been milled, removing some of the nutritional qualities of the grain. Refined grains are often enriched to restore the nutritional value of the grain, but half of the daily allowance of grains should still consist of whole grains.

Fruits

• A bowl of apples, bananas, strawberries, cherries, melons or oranges kept nearby provides a ready snack and allows adults to easily consume the one and a half to two cups of fruits recommended each day. Substituting a 100% fruit juice drink for a can of soda or replacing a bag of chips with an apple reduces calorie consumption, making weight management, even weight loss, more attainable.

Vegetables

• While children and even some adults may resist eating their veggies, even the pickiest eater is likely to have a fondness for a member of this group. Corn, potatoes, green beans, carrots, squash, cucumbers, tomatoes and peas provide alternatives to the broccoli, Brussels sprouts, artichokes and asparagus that some palates find less enjoyable. Two to three cups of vegetables each day provide similar nutrient and health benefits as fruits, though these benefits are sometimes offset by their preparation. A large order of chili-cheese fries is not quite the same as freshly sliced cucumbers or carrots and a low-fat dressing. If sodium intake is a concern, bear in mind that canned vegetables often have salt added.

Milk

• The calcium and vitamin D in milk, cheese and yogurt promotes bone growth in children and bone maintenance in adults. The USDA recommends three cups of milk for teenagers and adults, though low-fat or fat-free milk is encouraged to minimize fat and calorie intake. Keeping a place for milk in your daily diet can be as simple as a pudding dessert made with low-fat milk, a yogurt snack or topping your dinner entrée with low-fat cheese. If you are lactose intolerant, lactose-free milk alternatives are available. Leafy green vegetables, canned fish or fortified cereals can contribute calcium to your diet but usually not in the quantity available from dairy sources.

Meats and Beans

• Iron, magnesium, vitamins and protein are the major benefits to eating the beef, pork, poultry, seafood and nut in the meats and beans group. Dry beans, such as black-eyed peas and lima beans, hold the distinction of belonging to both the vegetable group and the meat and beans group, allowing these vegetarian mainstays to serve double duty. Five to six servings are recommended each day, with a serving equal to one egg, one ounce of cooked meat, half ounce of nuts, or a quarter-cup of cooked beans. Saturated fats can lead to cholesterol problems and excessive calories if prudence and portion control are not exercised. Choose lean cuts of meat or substitute fish and beans to reduce saturated fat intake.

Oils

• Oils such as canola oil, corn oil, olive oil and sunflower oil are characterized as fats that are liquid at room temperature. Rich in polyunsaturated and monounsaturated fatty acids, oils provide fatty acids, which are essential to proper nutrition. However, they are rich in calories and between three and seven teaspoons are sufficient for most relatively sedentary lifestyles. In addition to cooking oils, these essential fatty acids can be obtained from oil-rich foods such as nuts and fish.

Discretionary Foods

• After the nutrient requirements for a healthy diet are met, there may still be a need for more calories in the diet. The amount of additional calories in the diet depends on physical activity and weight goals (gaining or losing weight). These calories may be obtained from additional servings of the other food groups or by calorie-rich, low nutrient foods such as candy or alcohol. Many Americans neglect to include sweetened beverages in this group, resulting in excessive calories and health and lifestyle complications.