A Balance Diet Needs the 7 Food Groups

There are seven food groups to a balanced diet that is required for good health. There are differences of the portions for children under 9 years old and adults. Scaling back on your portions, if the scales creep up more than 5 pounds in a week, is better than omitting any of the 7 food groups of a balanced diet. Keep track, for you and your family, by a well supplied pantry and a menu.

Milk and dairy products, for children there should be 3 servings, and for adults, 2 servings daily, are one group of a balanced diet. A normal cup of whole milk has 160 calories. A simple 1 ½ cup of ice cream has 420 calories. Remember to look at the serving size and the calorie count, knowing this is sometime you need to take into consideration for weight control.

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Meat and Protein-Rich Foods is the same portion of 2 per day for children and adults. Samples of servings are 2-3 ounces of meat, 4 tablespoon peanut butter, 2 eggs, or ½ cup tuna. A balanced diet is not complete without the meat group.

A Balance Diet Needs the 7 Food Groups

Citrus fruits or vitamin C substitute, again, is the same one portion for children and adults. A balanced diet, for this group, is needed to repair tissue and provide resistance to infection. Some samples would be a small orange, ½ cup orange juice, ¾ cup of strawberries, or 1 cup of tomato juice.

One serving of the dark green or deep yellow vegetables of ½ cup is needed for everyone. You will receive good vision from the vitamin A in these foods. A balanced diet can help you receive the vitamins and minerals you need without supplements in most cases.

Two serving of other fruits and vegetables for fiber, minerals, vitamins, and minerals are needed by all. A half cup of the food group, for a balanced diet, is a serving for this food. Apples or apple sauce, bananas, berries, cherries, grapes, peaches, pears, pineapple, plums, raisins, melons, beets, cabbage, celery, cucumbers, eggplants, green peas, mushrooms, okra, onions, radishes, string beans, squash, turnips, giving you lots of choices make the menu making easier for you.

The sixth group for a balanced diet is my favorite, bread and cereal. Here we can have 4 servings for all. The foods in this group are important sources of carbohydrates, iron, and vitamins. Whole grain products also contain large amounts of fiber. Whole grain bread has more fiber. Many starchy foods, such as plain breads and rolls, noodles, rice, pasta, and cereals, are low in fat and sugar. English muffins, bagels, and whole wheat toast are good substitutes for high-fat breakfast products. Sample of this group is crackers, baked beans, corn, potatoes, rice, pasta, cooked cereals, and breads (whole grain is best.)

The last food group of a balanced diet is feared the most but 3 servings are needed by children and adults. Vegetable oils and fat are the group needed for transporting fat-soluble vitamins and providing essential fatty acid. Three servings daily are very small. One teaspoon of margarine, oil, butter, or mayonnaise, one slice of bacon, 4" avocado, 5 olives, and 2-6 nuts are samples of this food group.

Knowing the amounts for a serving, of these groups, is power. To have a balanced diet, using the information, I gave you, will give you a great advantage for you and your family. I am here for you and what I don't know for a fact, I will search for the real and true answer. My coach has helped me with a training program that is made for women, and one for men. Check it out. My coach is a certified nutritional specialist and a certified personal trainer.

A Balance Diet Needs the 7 Food Groups

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The Four Food Groups

With the release of the new food group pyramid, there are officially five food groups. Oils and butters are now included as a food group; but for the purpose of this paper, we are still going to consider ourselves to have only four. The four food groups are grains, fruits, vegetables, meats, and dairy. Let's take a look at each food group and discuss a few of the more important points from each group.

Grains cover a broad range of food: breads, cereals, rice, and pasta. That's quite an array of food. Breads come in so many varieties; pita, rye, white, and wheat are the more popular varieties. Cereals are so numerous there's not enough room on fifty pages to discuss the varieties offered. Rice and pasta are a little more limited in their offerings, but are still quite varied. Almost every choice we make in this group will have vitamins and minerals added for our nutritional supplementation. That's a good thing, since most of us won't consume our recommended dietary allowance, or even get close without the fortification of our milk and grain food group.

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The next food group to be discussed is the vegetable group. Okay, here is the opportunity to score real nutritional "brownie" points, since it's almost impossible to make a bad choice, or even overeat. The only members of this food group that we must be careful to not overdo are the starchy vegetables. These vegetables have a tendency to turn into sugar once consumed, and we usually don't need an excess of sugar.

Fruits are a healthful category, so long as we remember to watch our consumption of fruits that provide too much sugar. Most fruits contain naturally occurring sugars; although these occur naturally in the food, it doesn't mean we need to consume uncontrolled quantities. A healthy daily allowance of fruit includes about 4 servings.

The meat, poultry, fish, dry beans and eggs food group contains the protein your body needs in order to develop properly. Without protein, your brain and many other body organs do not properly develop. If not properly developed, they will not work properly. Protein is one of the most important pieces of our growth and development needs. The down side in this food group, would be the fact that animal meats have naturally occurring cholesterol, and although some cholesterol is good for us, too much is unhealthy.

The last food group we're going to discuss is the dairy food. Milk, yogurt, and cheese belong to this food group. Again, one of the most important vitamins we need can be found in this food group. Calcium is essential to the optimal functioning our cell processes, and the growth of our bones. Calcium has a tremendous effect on the health of our heart and other vital organs. Inadequate consumption of calcium can lead to long-term life altering consequences. Osteoporosis is the leader among crippling of post menopausal women, and it is simply due to a lack of needed calcium during the earlier years.

It is absolutely necessary for everyone, children and adults to understand the importance each of these four food groups plays in our healthy development, from childhood to old age.

The Four Food Groups

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