THE FOOD GROUPS

The most effective ways to take in adequate amounts of nutrients is to eat a balanced diet – one that includes a wide variety of food group.  Over the past several decades, various methods of grouping foods have been used, identifying five, seven, four, and now (again) five food groups from which selections are to be made.  Today, the U.S Department of Agriculture (USDA) Food Guide Pyramid outlines five groups for which recommendations have been established and an additional group (fats, oils, and sweets) for which no specific recommendation exist.

Fruits

Two to four daily servings from the fruit group are recommended for an adult.  The important function of this group are to provide vitamin A, vitamin C, complex carbohydrates, and fiber in our diets. 
At least one serving high in vitamin C should be eaten daily.

Vegetables

Three to five servings from the vegetable group are recommended for an adult.  As with the fruit group, the important functions are to provide vitamin A, vitamin C, complex carbohydrates, and fiber.  Foods included in this group are dark-green, yellow, and orange vegetables, canned or cooked vegetables, and tossed salads.  Cruciferous vegetables, such as broccoli, cabbage, brussels sprouts, and cauliflower, may be especially important in the prevention of certain forms of cancer.

Milk, Yogurt, and Cheese

This group contributes two primary nutritional benefits: high-quality protein and calcium (required for bone and tooth development).  Foods included in this group are whole milk, reduced-fat milk, lowfat milk, fat-free milk, yogurt, cheese, and ice cream.  The adult recommendation is 2 to 3 cups of milk or two to three equivalent servings from this group each day.  Premenopausal women should consume three to four daily servings from this group to provide maximal protection from osteoporosis.

Because of the general concern about saturated fat, cholesterol, and additional calories, low-fat and fat-free milk products.  Aside from differences in fat content, all forms of milk offer similar nutritional benefits.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

It’s essential to make daily selections from the protein rich group because of our daily need for protein, iron and the B vitamins.  Meats include all red meat (beef, pork, and game), fish, and poultry.  Meat substitutes include eggs, cheese, dried peas and beans (legumes), and peanut butter.  Eggs can also be used as meat substitutes; however, using only the separated egg whites provides excellent protein without the accompanying fat (including cholesterol).  The current recommendation for adults is 4 ounces total per day, preferably in two to three servings.

The fat content of meat varies considerably.  Some forms of meat yield only 1% fat, but others may be as high as 40% fat.  Poultry and fish are usually significantly lower in overall fat than red meat.  The higher the grade of red meat, the more fat will be marbled throughout the muscle fiber and thus the higher will be its caloric value.

Bread, Cereal, Rice, and Pasta

The nutrition benefits from this group lies in its contribution of B-complex vitamins and energy (in the form of calories) to our diets.  Some nutritionists believe that eating foods from this group also promotes protein intake, since many of them are prepared with foods in other groups and thus become complete-protein foods, such as macaroni and cheese, cereal and milk, and bread and meat sandwiches.  Six to eleven servings daily from this group are recommended.  Several daily servings of any enriched or whole-grain bread or cereal are recommended.

Fats, Oils, and Sweets

Butter, candy, colas, cookies, chips, and pastries fit into this food group.  Such foods contribute little to healthful nutrition.  Since they provide additional calories (generally from table sugar) and large amounts of salt and fat, they should be consumed in moderation.  It’s important to remember that cookies, crackers, and desserts called “fat free” or “low fat” may be high in sugar and calories.  Many of the foods at the top of the food pyramid are known collectively as junk foods.