Five Food Groups

From LoveToKnow Diet

Almost every American can remember learning about the five food groups in school. However, as an adult those food groups probably hold more meaning, since as we age we typically become more and more concerned with our health and body image. The five food groups constitute the food pyramid, which was created by the U.S. Department of Agriculture (USDA). It was dawn up as one way to show people how to eat healthy.

The following is an overview of the five food groups and how they can help you be healthier and to lose weight if that is your goal.

Five Food Groups

Grains

Grains make up the base of the pyramid. It is the food group that you'll eat from the most. Some examples of grains include:

Breads
Cereals
Pastas
Oats
Wheat
Barley
Quinoa

Grains are important because they provide our bodies with complex carbohydrates. These types of carbohydrates supply us with the bulk of our energy. There are many low fat options in this group for those trying to lose weight. Depending on your individual needs, you'll require anywhere from six to eleven servings of grains per day. One serving of grains could be any of the following:

One slice of bread
Half cup of rice, cooked cereal or pasta
One cup of ready-to-eat cereal
One flat tortilla

You should also try to choose whole grains such as products made with whole-wheat flour. These grains are less processed than those made with white flour and retain more valuable vitamins, minerals and fiber. They are also lower on the glycemic index and thus better suited for diabetics.

Fruits and Vegetables

These two food groups are very important to everyone's diet as fruits and vegetables are rich in vitamins. Many fruits and vegetables contain high amounts of vitamin A, vitamin C, folate or potassium. They're also low in fat and sodium and high in fiber, so they're ideal foods for those trying to lose weight. Depending on your individual needs you should eat anywhere from three to five servings of vegetables and two to four servings of fruit each day.

One serving of vegetables can be any of the following:

One cup of raw leafy vegetables
Half cup of other vegetables, cooked or raw
Three quarter cup of vegetable juice

One serving of fruit can be any of the following:

One medium apple, orange or banana
Half cup of chopped, cooked or canned fruit
Three quarter cup of fruit juice

You should only count items that contain 100 percent fruit as one serving of fruit. Beware of fruit juices that contain only two percent real fruit juice, as these are mostly full of empty calories and sugar.

Meat

This food group provides protein, which is essential to our well-being. Examples of this group include:

Beans
Eggs
Lean Meat
Fish

Vegetarian alternatives to this group are plenty and include such foods as peas, tofu and soy products. Depending on your individual needs you will need anywhere from two to three servings of cooked meat per day, with each serving weighing between two and three ounces.

The following foods count as one serving of meat:

One egg
Two tablespoons of peanut butter
Half cup cooked dry beans
One third cup of nuts

Choose lean white meats whenever possible, as they're healthier for your heart and waistline. Eat red, fatty meats only occasionally.

Dairy

Dairy and non-dairy alternatives for those who are lactose intolerant provide protein and vitamins and minerals, especially calcium. It's suggested that anyone who is under 24 years of age or who is pregnant or breastfeeding have 3 servings of dairy per day. Anyone else should limit their servings of dairy to two per day. Foods in this category include:

Milk
Cheese
Yogurt
Ice cream

Check individual containers for serving sizes. For example a serving of cheese may be one ounce and a serving of ice cream one half cup. Be aware of how much you're eating.

Try and eat a variety of foods in each food group and to eat the right amount of servings for you. If you do this you'll likely lead a very balanced and healthy lifestyle.

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