Among the best ways for healthy eating is enjoying different varieties of nutritious foods from all the 5 basic food groups by navigating a farmer’s market. According to the Australian healthy eating guide, you get the 5 different food groups on a plate, in the required proportion that you must consume throughout the day on a daily basis. If you’re eating healthy variety of foods from all the groups, your body must receive all the vitamins and nutrients that help you to function efficiently for day to day activities.
Different Five Food Group
The food group dairy mostly consists of different dairy products that have high quantity of the calcium nutrient. All the different kinds of yogurt, mostly of cheese and all liquid milk products would be a vital part of dairy group, as are calcium-rich milk based desserts like pudding and ice cream. Although calcium fortified soymilk would be counted as a food of the dairy group by the USDA, it does not include butter, cream and cream cheese and they do not contain significant amount of calcium for the body.
According to the USDA consumption of fat-free dairy and low fat foods would help in limiting your daily saturated fat intake. Men and women of different age groups who are moderately active must consume about 3 cups dairy group foods daily. The main consumable foods under this particular group are great sources of calcium, which would be vital for getting healthy and strong bones. Not various other foods that are included in our diet would have as much calcium as found in our dairy foods.
As the name suggests this food group consists mostly of extensive range of fruit products and fresh fruits such as canned, frozen and dry fruit and around 100 percent of fruit juices. Some of the highlighted vital sub-groups of the fruit food group are melons and berries which specifically tend to be packed with essential nutrients.
While it is generally suggested by USDA to fill about half of your every mealtime platter with vegetables and fruits, the quantity of fruit that you’ll have to consume per day would mainly depend on your gender, age and level of daily activities. Men and women in the age of 30 who’re moderately active must consume around 2 cups of fruit each day, while women who’re moderately active through the age of 30 must get around 2 cups of fruit each day. Moderately-active women who’re past their 30’s have to reduce their fruit intake to lesser ½ cup.
The fruit group is packed with all the vital nutrients essential for living a healthy and active lifestyle. Fruits consist of higher quantities of antioxidants that assist in the protection of your body through cellular damage that gets caused through oxidative stress and free radicals. Different fruits contain minerals, dietary fiber, vitamins, and different other phytonutrients (nutrients that you get in plants), that helps your body in healthy functioning.
Grain Foods Group
The food group of grain would consist of two different subgroups such as refined grains and whole grains. Whole grains and their yield would consist of quinoa, muesli, oats and wheat pasta and significantly inclined to be much higher in protein and fiber than other polished grain products like corn flakes, crackers, traditional pasts and grits. Most refined grains are however, enriched in iron and are high in vitamin B. The USDA would generally recommend that around half of the grains that you consume should be available from different whole-grain sources. Women who’re aged about 50 or are younger must consume about 6 ounce equals of grains per day, whereas those who’re over 50 must have a reduced daily intake of 5 ounce counterparts.
Similarly, men throughout the age of 30 need of around 8 ounce grains per day, except men who’re aged between 30 to 50 years would require equivalents of around 7 ounce, and men over 50 would just require around equivalents of 6 ounce grains daily. It would be a right choice to select high-fiber bread varieties and wholegrain cereals like pasta, rice, noodles, etc. Whole grain products of refined quality like biscuits and cakes can be better in fat, sugar and sodium.
Protein Food Group
The best examples of this particular food group would be poultry, seafood, nuts, soy products, peas and beans. Although peas and beans are also categorized under the vegetable food group for their essential nutrient availability and higher fiber content, these are also some great sources of vegetarian protein.
The USDA would emphasize selecting meat and lean poultry and consuming large assortment of protein foods for betterment of overall nutritional diet quality. The USDA would also suggest that around 8 ounces of seafood protein should be available in the weekly diet of people who consume non-vegetarian diet. At their 30’s many women would require the suggested amount of 5 ½ ounce protein equivalents per day, while women who’re aged over 30 must have a reduced intake of about ½ ounce. Men who’re aged between 19 to 30 years have to consume around 6 ½ ounce equivalents of protein each day. By the time men turn 50, they would require equivalents of 6 ounce of protein, while men who’re aged above 50 years must have a reduced daily consumption of about another protein of ½ ounce.
Our body would use the protein that we eat for making specialized chemicals like adrenalin and hemoglobin. Protein also helps in building, maintaining and repairing all the essential tissues found in the body. Organs (such as heart) and muscles are all made through protein.
Vegetable Food Group
The vegetable food group has a lot to offer that helps in maintaining a well-balanced and a healthy diet. The vegetable group consists of a wide array of fresh vegetable and other similar products such as dry, frozen or canned vegetables and also 100 percent vegetable juice. This group further gets divided to subgroups that are comprised of foods with similar nutritional values such as orange and red vegetables, dark green vegetables, peas and beans and other starchy vegetables.
The main purpose behind dividing the vegetable group into various other subgroups is to promote a healthy intake of different varieties of healthy vegetables. As per the guidelines put up by the USDA, women who’re moderately active between 19 to 50 years of age must consume about 2 ½ or 3 vegetable cups daily, while adults who’re aged above 50 must have a reduced intake of vegetables at around ½ cup. Consumption of fresh vegetables is a vital part of a healthy and nutrient rich diet. These would provide various minerals, vitamins, enzymes and fibers that are known to provide various benefits for health. Leafy green vegetables are rich in iron, which would be a vital constituent of your blood.
As these vegetables are low in fats and sugar, they mostly get included in your weight loss diets. Generally, a diet rich in vegetables would consist of high amount of fibers. Therefore this would be great for improvement of your digestive system. Most vegetable would consist of phytochemicals that help for prevention of chronic diseases like heart disease or diabetes and other types of cancer. Consuming vegetables in the form of juice or raw form or preparing by professional cook is a great alternative to canned, cooked or pickled forms as processing and cooking might rob these of their essential nutrients.