Four Major Food Groups

A food group is a collection of foods that share similar nutriotional properties or biological classifications. Nutrition guides typically divide foods into food groups and recommend daily servings of each group for a healthy diet.

There are five basic food groups: grains; vegetables; fruit; meat, fish, and beans (meat, poultry, fish, dry beans, eggs, nuts, and meat alternatives); and
milk (which includes yogurt and cheese).

Each food group provides certain nutritional benefits, so foods from each group should be consumed each day.
The key to a balanced diet is to recognize that grains (especially whole grains),vegetables and fruits are needed in greater proportion than foods from the meat, fish & beans and milk groups. This principle is illustrated by the “Balanced Plate for Health diagram that is used in several Eat Well & Keep
Moving lessons.

A healthy and balanced diet also contains a variety of foods from within each food group, since each food offers different macronutrients (the energy providing nutrients, namely carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals).
Eating a variety of foods also keeps our meals interesting and full of flavor.
Note that the Balanced Plate for Health does not contain sweets, foods that are high in saturated or trans fats, or foods that are low in nutrients. These are”sometimes” foods, not everyday foods. “Sometimes” foods should be eaten in
moderation, and they are depicted on a small side plate.

What are grains?

Grains, beans,legumes sometimes categorized as cereals, is often the largest category in nutrition guides.Examples include wheat, rice, oats, barley, bread and pasta . An example of beans would be baked beans and soy beans, while an example of legumes would be lentils and chickpeas. Grains are a good source of starch and are often categorized with other starchy food such as potatoes.

*Grains:Make at Least Half of Your Grains Whole Grains.

1-Grains contain carbohydrate, fiber, and some vitamins and minerals.
2-Whole grains are the healthiest choices.
3-Choose foods that list a whole grain as the first ingredient and that are rich in fiber.
4-Examples of whole-grain foods include whole wheat bread, oatmeal, whole-grain crackers and breakfast cereals, whole wheat pasta, barley, brown rice, and plain popcorn.

Vegetables, sometimes categorized with fruit and occasionally inclusive of legumes, is typically a large category second only to grains, or sometimes equal or superior to grains, in nutrition guides.Examples include carrots, onions, and broccoli.

Vegetables:

1-Good source of vitamins A and C, folate,iron, and magnesium
2-Low in saturated and trans fat, high in fiber
3- Choose a rainbow of colors, especially dark
green and deep orange
4-One serving = 1/2 cup cooked vegetables, 1 cup of leafy salad greens, small glass of 100% vegetable juice.

*Fruits (e.g., oranges, cantaloupe, and strawberries) supply vitamins A and C as well as potassium. They are also low in saturated and trans fat and high in fiber.
Choose whole fruits or sliced fruits rather than fruit juices, since they contain the most fiber; if eating canned fruit, choose fruit canned in juice (rather than fruit canned in syrup).

Fruit:

Fruits, sometimes categorized with vegetables, include apples, oranges, bananas, berries and lemons. Fruits contain carbohydrates, mostly in the form of sugar as well as important vitamins and minerals.

Fruits (e.g., oranges, cantaloupe, and strawberries) supply vitamins A and C as well as potassium. They are also low in saturated and trans fat and high in fiber.
Choose whole fruits or sliced fruits rather than fruit juices, since they contain the most fiber; if eating canned fruit, choose fruit canned in juice (rather than fruit canned in syrup).

One serving of fruit is 1 medium apple, banana, or orange; 1/2 cup chopped,cooked, or canned fruit; or a small glass of  100% fruit juice.
Make sure to limit your consumption of 100% fruit juice to no more than 8 ounces per day; juice has vitamins and minerals, but it is naturally high in fruit sugar (fructose) and it lacks the fiber found in whole fruit.

Meat, Fish, and Beans-Protein Foods
• Contain protein, B vitamins, and minerals
• Choose dry beans and peas, fish, poultry, nuts, and high-protein vegetarian alternatives more often than meat.
• When eating meat, choose lean cuts.
• Removing skin from poultry reduces saturated fat.

Foods in the meat, fish, and beans group supply protein, B vitamins, iron, and zinc. They are primarily responsible for building and repairing muscles and tissues, digesting nutrients, and improving immunity and blood quality.
Choose dry beans and peas, fish, poultry, nuts, and high-protein vegetarianalternatives more often than meat; when eating meat, choose lean cuts; remove the skin from poultry to reduce saturated fat.

Proteins, minerals and carbohydrates are vital nutrients that keep you alive. Protein helps you build and repair tissue. Carbs supply your body with energy. Minerals help you regulate certain bodily functions. You get these nutrients mainly from the foods you eat, and without enough of them, you could suffer from malnutrition and be at risk for many diseases. It’s also possible to get too much of these nutrients, so talk to your doctor or nutritionist to determine the right amounts for you.

Dairy Products:

1-Good source of calcium; also contains protein, riboflavin, and vitamins A and D.
2-Promotes strong bones and healthy teeth.
3-Choose plain low-fat (1%) or nonfat milk,yogurt, and other dairy foods.
4-Calcium-fortified soy milk and rice milk are alternatives for people who do not drink milk.

Dairy products are the best sources of calcium. They supply protein, riboflavin, and vitamins A and D (if fortified). This group helps promote strong bones andhealthy teeth.
Choose plain low-fat (1%) or nonfat milk, yogurt, and other dairy foods.
People who cannot drink milk can choose lactose-free milk or calciumfortified plain soy milk or rice milk.

A Balanced Diet

No single food can supply all the nutrients needed to maintain good health.
Similarly, not all foods in the same group contain the same nutrients. Oranges, for instance, do not contain much vitamin A, but cantaloupe is a good source of this vitamin.
Choosing foods from all the food groups each day and choosing a variety of foods within each food group will help you meet your nutritional requirements.
It will also make your diet more interesting.
To make the best choices within each food group, remember the Balanced Plate for Health and these guidelines from the Principles of Healthy Living:
•Eat 5 or more servings of fruits and vegetables each day (especially eat darkgreen
and orange vegetables).
•Choose whole-grain foods and limit foods and beverages with added sugar.
•Choose healthy fat, limit saturated fat, and avoid trans fat.

When planning a balanced diet, we must also keep in mind the energy requirements for adults and children.
Most women need 1,800 to 2,000 calories per day, and most men need 2,200 to 2,400 calories per day; people need more if they are very active.
Girls aged 9 to 13 need about 1,600 calories per day, while boys aged 9 to 13 need 1,800 calories per day; girls and boys who are moderately physically active may need up to 2,000 calories per day (girls) and 2,200 calories per day (boys), and very active girls and boys (those who do the equivalent of walkingmore than 3 miles, or 5 kilometers, per day in addition to participating in regular daily activities) may need to consume even more.