Five Main Food Types That Make Up a Diet

A human diet should be made up of five major food groups that provide a range of nutrients, minerals, healthy fats, dairy and protein. When you achieve a balance of the five food groups, you give your body the proper nutrition it needs. Eating right can be a challenge if you have a high amount of stress, a busy lifestyle or a constantly-on-the-go mentality. But making good choices rather than eating processed and fast foods will keep your body healthy.

Vegetables and Fruits

• Fruits and vegetables are an essential source of minerals and vitamins. You can easily find a wide variety of fruits, such as apples, oranges, bananas, kiwis, mangoes, pineapples, pears, grapes, and berries. The choices for vegetable are just as diverse: carrots, lettuce, spinach, cucumbers, squash, onion, radish, artichokes, peppers and many more. You should consume at least five portions of fruits and vegetables every day to protect your body against free radicals, the risk of stroke, cancer and heart disease.

Starches

• Starch, most often associated with carbohydrates, helps provide energy and an array of nutrients, refueling your body. The most well-known starches include bread, potatoes (sweet, white, purple), corn, bagels, pasta and cereal. On average, you should eat enough starches to make up about one third of your diet. Although some may worry that starches contribute to weight gain, you can choose starches that will not make you bloated, such as brown rice, whole wheat bread and pasta.

Meat, Fish, Eggs and Nuts

• This food group should make up about 15 percent of your daily calories. Meat, fish, eggs and nuts are a great source of protein, which helps to repair cell damage, encourage growth and replenish energy. Meat contains vitamins and minerals such as iron, zinc, and vitamin B (specifically B12). Lean cuts are the most beneficial for your diet because you benefit from the nutrients without a lot of fat.

  Fish provides a huge source of omega-3 fatty acids and is also one of the healthiest meats, after lean pork. You should have about two servings of fish (or shellfish) per week, and three per week of other meats.

  Nuts are high in fiber and protein and work well as a healthy snack.

Dairy

• Younger children frequently prefer the dairy food group as a source for protein. Yogurt, cheese, milk, and cottage cheese also provide calcium for strong bones, but should be eaten in moderation because of their saturated fat content. If you want to eat more than the recommended three servings of dairy per week, choose lowfat options and skim milk. Too much dairy can raise cholesterol, blood pressure and your risk for heart disease.

Fat and Sugars

• A problem with many diets today is the overindulgence of sugars and fats, particularly because of the processed food market. Although fats and sugars can work as an energy source, overconsumption won't convert to energy and the body won't burn it, resulting in fat buildup. This causes obesity, diabetes and heart disease. The different types of fat include saturated (found in meat products, cheese, pastry desserts and butter) and unsaturated (found in nuts, seeds, olive oil, avocados and fish). Unsaturated fats actually help lower cholesterol.

  Although sugar is naturally present in many foods, like milk, it is added to processed foods, such as chocolate, pastries, carbonated beverages, ice cream, jelly and pasta sauces. Sugar, therefore, must be consumed in moderation.