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Healthy Eating Food Groups

The United States Department of Agriculture (USDA) has long been an advocate of healthy eating according to basic food groups. In 1894, the USDA published its first dietary guidelines, which changed throughout the years until they morphed into the food pyramid--the visual representation of what and how much should be consumed. That first pyramid, published in 1992, has changed several times since, grouping meat and beans together and including physical exercise as an integral part of health.

  1. Meat and Beans

    • Whereas the older version of the food pyramid called out meat in one category and beans in another (i.e., vegetables), the new pyramid lumps them together because both are excellent sources of protein. The USDA recommends eating a variety of lean meats, poultry and fish, as well as beans, peas, nuts and seeds--all rich in protein. The most healthy cooking options are baking, broiling, grilling or steaming.

    Milk

    • The USDA pyramid suggests consuming fat-free or low-fat sources of calcium, including milk, yogurt and cheese. Those who are lactose-intolerant should choose lactose-free options, such as hard cheeses, yogurt or calcium-fortified soy milk or orange juice.

    Fruits

    • Fruits used to be in a category with vegetables but have since been given their own space. The USDA recommends eating a variety of fruits. This is easier now than decades ago due to higher production and modern transportation, giving the consumer a cornucopia to choose from no matter the season. While the best-tasting fruits are still the ones in season for the region, other fruits can still be tasty choices. Whether fresh, frozen, dried or canned, make fruit an everyday habit. Drink fruit juices in moderation, as they are not as nutritious as their whole fruit counterparts.

    Vegetables

    • Much like fruits, vegetables offer a variety of nutrients and are available, often, year-round. The USDA recommends eating more dark green vegetables, such as broccoli, kale and spinach, and orange vegetables, such as sweet potatoes, pumpkin and squash. Adding more dry beans and peas is also a healthy choice. Eat them raw or cooked, preferably grilled, steamed or broiled.

    Grains

    • While the USDA recommends replacing half of all refined grains with whole grains, there is no harm done by only eating whole grains and eliminating refined grains altogether. Whole grains, which include the entire grain kernel, provide more dietary fiber, iron and some B vitamins than refined grains. Whole grains include popcorn, oatmeal, bulgur, buckwheat, whole wheat flour and brown rice. Eat at least 3 oz. of whole grains each day.

    Physical Activity

    • Physical activity is a new addition to the food pyramid. The USDA suggests at least 30 minutes per day of either moderate or vigorous activity. Children and teenagers should be active at least an hour each day. One of the aims of this physical movement is to elevate the heart rate; pay attention to breathing and exertion to determine if the activity engaged in is sufficiently elevating the heart rate.

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