Eating correctly using the food groups
properly can help keep you healthy and fit. As long as you eat nutritionally
your overall life will be more rewarding. Learning to eat nutritionally will
keep you fit and usually you will be able to keep the proper weight for your
six food groups that you should add to your diet. These six food groups form the
food pyramid as some people refer to it.
of the pyramid is the Bread, Grain, Cereal and Pasta food group. These foods
provide complex carbohydrates, which are an important source of energy. You
should have 6 to 11 servings of these foods in a day. Examples for one serving
include 1 slice of bread, 1/2 cup of rice, or pasta, and 1 flat tortilla.
food groups going up the pyramid include the Fruits group and Vegetables group.
In both groups, these foods will provide you with important nutrients such as
vitamin A, vitamin C, folate or potassium. They are also low in fat and sodium
and high in fiber. You should have 3 to 5 servings of vegetables or fruits each
day. Examples of one serving of fruit include one medium size apple, orange or
banana, ½ cup of canned fruit, and ¾ cup of fruit juice or about 4 ounces. Only
count 100 percent real fruit juice. Examples of one serving of vegetables
include 1 cup of raw leafy vegetables, ½ cup of other vegetables either cooked
or raw, and about 4 ounces of vegetable juice. Get lots on information on
food group above the
Fruits and Vegetables are
the Dairy Items and the Protein Items. Dairy items provide your body with
protein and vitamins and minerals, especially calcium. You should have 2 to 3
servings of dairy products in your diet each day. Examples of one serving of a
dairy item include 1 cup of cottage cheese or ½ cup of whole milk. Protein
items provide your body with much needed protein, iron and zinc. You should
include 2 to 3 servings of protein daily in your diet and each serving should be
between 2 and 3 ounces. Examples of one serving of protein would include 2 to 3
ounces of any type of meat, 2 tablespoons of peanut butter, 1/2 cup cooked dry
beans, and 1/3 cup of nuts.
At the top
of the food pyramid are the Fats and Sweets. The foods in this group do not
provide much in the way of nutrition. They do provide calories, which is one
culprit for weight gain. Examples of this food group include salad dressings,
oils, cream, butter, margarine, sugars, soft drinks, candies and sweet desserts.
ultimate nutrition information at