Food Groups for a Healthy Diet

The U.S. Department of Agriculture (USDA) bases the food pyramid on six food groups. For a healthy diet, you can't eat solely from one group; you must include foods from all of the groups to ensure you are getting a balanced amount of fat, protein and carbohydrates, along with necessary minerals and vitamins. When you know how the groups are broken down and what foods are in each section, you can make informed choices that allow you to eat healthy.

Grains

Grains are breads, cereals, rices and pastas. There are refined and whole grains. For a healthy diet, choose more whole grains and minimize your consumption of processed, refined grains that are not as nutrient-dense. Most adult men and women should eat about three and a half to four ounce-equivalents from this group. Examples of servings that count as an ounce-equivalent in this food group are: one bread slice, 1/2 cup cooked rice or pasta or 1 cup of cereal like oatmeal. Foods from this group are vital because of the fiber that they provide, which has been associated with a decreased risk of cholesterol and coronary heart disease.

Vegetables

Vegetables pack a nutritional punch. Adults should aim to eat about 2 1/2 to 3 cups of vegetables a day depending on their gender, age and level of physical activity. Eating vegetables provides fiber and essential vitamins and minerals without added fats and calories. When you eat a diet high in vegetables, you reduce your risk of stroke, heart attack, diabetes, constipation and obesity.

Fruits

Canned, fresh and frozen fruit as well as fruit juices are in this group. Most adults should eat about two cups each day. An equivalent serving is 1 cup of fruit, 1 cup of 100 percent fruit juice and 1/2 cup of dried fruit. Most whole pieces of fruit, such as apples, bananas and pears, count as one serving. Eating a fruit-rich diet protects against certain cancers, kidney stones and bone loss.

Milk

The milk food group includes more than just milk. Hard and soft cheeses, ice cream and yogurt belong to this group. Choose low-fat and fat-free products to decrease your consumption of saturated fat, cholesterol and calories. Try to eat no more than 3 cups each day. Foods in this group provide, calcium, protein and Vitamin D. Diets with these nutrients build bone mass and protect against osteoporosis.

Meat and Beans

This group encompasses all meat and seafood, any kind of bean, as well as eggs, nuts and seeds. Tips on selecting the healthiest versions within this group include choosing lean meats, minimizing your intake of processed meats (sausage and deli meat), limiting the amount of added fat in preparation and choosing fish with high concentrations of omega-3s. Most adults need between five and a half and six ounce-equivalents from this group each day. An equivalent-ounce equals 1/4 cup of dry beans, 1 tablespoon of peanut butter or 1 ounce of meat.

Oils

The term "oils" in this food group refers to the substance used in dressings, marinades and food preparation, like olive oil and canola oil, as well as the high concentration of oils in avocados, nuts and and some fish. Such oils, composed of monounsaturated and polyunsaturated fats, are healthy for you because they are a source of necessary vitamin E and do not raise cholesterol levels. According to the USDA's food pyramid, oils should only make up a sliver of your diet, 6 tablespoons per day or fewer because they are high in calories.

References

• USDA Food Pyramid