It is important to include the correct number of servings from each food group for your age, sex and level of physical activity, according to the U.S. Department of Agriculture's nutritionists and dietitians. However, they are not a replacement for medical doctors, and you may have health concerns that require an altered plan. Most people will benefit from following the advice and guidelines set by ChooseMyPlate.gov, which is based on the 2010 Dietary Guidelines for Americans. The idea is to look at your plate for each meal and fill it with foods from the food groups.
Most vegetables are low in fat and calories; none have cholesterol. They are high in potassium, dietary fiber, folate, vitamin A and vitamin C. Include the correct amount of vegetables to decrease your risk of heart disease, type 2 diabetes, stroke and some cancers. Dietary fiber in vegetables can reduce blood cholesterol and may lower the risk of heart disease. Fiber improves bowel function, reducing constipation. Vegetables give you a feeling of fullness with fewer calories, warding off obesity.
Choose the amount of grains needed for your daily diet based on your age, sex and physical activity. At least half of the grains should be whole grains. This is important because refined flour products do not have the same nutrients and fiber as whole grains. The correct amount of whole grains in your diet may reduce the risk of heart disease and type 2 diabetes, and provide dietary fiber necessary for healthy bowels, according to the U.S. Department of Agriculture. Whole grains are a source of magnesium used in building bones and releasing energy in muscles. Selenium protects cells from oxidation, and iron is needed to carry oxygen in red blood cells. Whole grains supply B vitamins that are essential for your metabolism and nervous system. Folate is an important B vitamin that prevents neural tube defects during pregnancy.
Choose a variety of protein foods for health benefits, including at least 8 ounces of seafood per week. The amount of protein you need is based on your age, sex and physical activity. The Protein Foods Group includes meat, poultry, seafood, beans and peas, eggs, soy products, nuts and seeds. It is important to select lean meats and low-fat proteins. Meats that are high in saturated fats contribute to higher cholesterol levels. Too much fatty meat is not healthy. Seafood contains omega-3 fatty acids, which contribute to the prevention of heart disease and inflammation, according to the U.S. Department of Agriculture. Nuts and seeds are healthy choices for protein as well, but it is important to stay within the daily servings.
It is important to select fat-free or low-fat dairy foods that are high in calcium for the best nutrient value and to reduce your intake of saturated fats. Foods made from milk that have little or no calcium, such as butter and cream cheese, are not included in this group. Calcium-fortified soy milk is not dairy but is part of this group. Diets that include 3 cups of dairy products per day can improve bone density, according to the U.S. Department of Agriculture. Yogurts, milk and soy provide potassium, which may contribute to a healthy blood pressure. Also found in the dairy group is Vitamin D, which works with calcium to build and maintain bones. It is important to include the correct number of servings for your sex and age to get these health benefits.
Article reviewed by demand12324 Last updated on: Jun 9, 2012
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