What are the basic foods contained in a balanced diet? And what do nutritionists consider to be adequate daily requirements of these foods?
To provide a guide for easy diet planning, nutritionists have grouped foods into basic categories. The following four categories are known as the basic four food groups. Nutritionists have arranged them largely according to the nutrients they possess. By selecting items from each group and by including them in your daily diet, you can create meals that are balanced, nutritious, attractive, and tasty.
MEAT GROUP
When we eat meat, we are eating the flesh and body tissue of a variety of animals. Cows, pigs, lambs, and poultry provide us with the meats most common to our diets - beef, pork, lamb, chicken, amd turkey. Another common food in the meat group is Fish and other seafood, including shrimp, lobster, clams, and oysters. We also eat such game animals as duck, rabbit, deer, and pheasant. Other foods included in the meat group are eggs, vitamins, minerals, and fats. Nutritionists recommend one or two servings from this group every day.
BREADS and CEREALS
All the foods made from grains (wheat, oats, rye, rice, corn, ect.) are included in this group. These foods would include breads, breakfast cereals, rice dishes, and corn products. Marcaroni and spaghetti noodles are also made from grain. Grain foods are rich in carbohydrates, vitamins, and minerals. Nutritionists recommend four servings from this group daily.
Even though nutritious food is important for health, it is not a good idea to eat only certain kinds of nutritious foods or to eat them in large amounts. Too much of even a good thing can cease to be beneficial if not taken in moderation. Remember that only a balanced diet can benefit health, and that a balanced diet involves a variety of foods.
MILK PRODUCTS
These foods include milk, cream, butter, margarine, cheese, cottage cheese, and ice cream. Dairy products are rich in protein and important vitamins and minerals. Children should have three to four cups of milk every day, and adults should have at least two cups of milk every day.
FRUITS and VEGETABLES
This food group includes all fruits and vegetables. In addition to providing essential vitamins and minerals, fruits and vegetables also provide fiber and bulk-food material that, when digested, helps the body to eliminate waste normally. We eat parts of plants, such as seeds, leaves, nuts, stems, and stalks, for fiber and bulk. In addition, the outer skin, or peel, of fruits and vegetables provide fiber and bulk. Nutritionists recommend one or two servings from this group daily.
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