One of the main principles of healthy eating is to have a balanced diet which will provide the body all essential nutrients. Food Groups are a collection of food items that share similar nutritional value and biological characteristics.
Incorporating various food groups in a manner such that you derive optimum nutrition while keeping your diet low in saturated fats is the key to healthy eating.
As per the USFDA, there are five primary food groups comprising of whole grains, proteins, veggies, fruits, and fats. Eating the right amount from each of these food groups enables you to consume a healthy and balanced meal which is the key to good health.
This article gives you detailed information on how you can balance various food groups in the healthiest manner possible.The article highlights the correct amounts of each food group that you must take so that eating healthy becomes a part of your every-day lifestyle.
Tips To Balance Food Groups
Know the Food Groups and the Recommended Amounts from Each of Them
The key to eating a healthy and balanced meal is to know the food groups and understand how much quantity you must consume from each of them.
Veggies and Fruits for a Healthier You
As per the latest USFDA guidelines, one is recommended to consume at least 5 servings of veggies and fruits in a day. Eating varied colored fruits and veggies is what the USFDA recommends. Veggies and fruits are rich in vitamins, minerals, and anti-oxidants. They build a stronger immune system and are low in saturated fats. Hence, veggies and fruits must acquire prime importance in your diet.
Choose Healthy Whole Grains
Whole grains are another important category which gives you energy and are prime sources of carbohydrates. However, it is important to choose whole grains such as oatmeal, whole wheat products, brown rice, etc. in place of refined grains. Whole grains are a rich source of dietary fiber and nutrients such as iron, Vitamin B12, etc. It is recommended that you eat 5-6 servings of whole grains daily.
Eat Proteins and Diary in Moderation
Proteins and Dairy are the other two significant food groups that you must consume in moderation. Meat, fish, poultry, beans, legumes, etc. are rich sources of proteins. However, you must limit the amount of red meat in your diet since red meat is rich in saturated fats. Instead choose skinless poultry or fish which are great sources of proteins yet low in fat. 2-3 servings of protein sources are recommended on a daily basis to meet your body’s requirement. Dairy products are a great source of calcium and proteins. Choose low-fat dairy products such as low-fat milk or yoghurt to get the vital nutrients from this food group without consuming too many calories. 1-2 servings of dairy is sufficient to meet your daily need.
Limit the Use of Oil and Butter
Oils and fats are also a part of the food pyramid. However, it is recommended that you limit the use of this category since they are high in saturated fats. Use healthy oils such as olive oil, canola oil, sunflower seed oil, etc. which are rich in fatty acids. The recommended daily limit for oil and fat is around 2-3 spoons.