The key to a healthy, well-balanced diet lies in eating the corect amounts of a variety of foods. The foods that are essential for keeping the body well are divided into four groups. If you eat one or more portions of food from each of these four groups every day, your diet will be adequate for good health. The number of serving and the size of portion will depend on the age, size, and activities of the individual. Following are the for basic food groups. along with suggestions for a good diet for the average person. Check your own eating habits to be sure you are eating a well-balanced diet.
Dairy products. Milk or milk products are needed to supply protein, calcium and other minerals and to supply vitamin and carbohydrates. Every day a small child should have at least three or four. 8-ounce glasses of milk. A teenager should have four or more glasses. An adult should have two glasses daily, but pregnant and nursing mothers need milk in greater quantity. Other forms of milk and milk products also acceptable include concentrated, evaporated, and skim milk, dry milk, yogurt, buttermilk, cream and cheese.
Vegetables and fruits. Four servings this group are needed every day to supply an adequate amount of certain vitamins and minerals and to provide roughage. One serving should be from citrus fruits (oranges, lemons, grapefruit) that are high vitamin C. at least four meals a week should include a dark green or yellow vegetable for vitamin A.
Meat and meat substitutes. These include meat, fish, poultry, eggs, cheese, dried beans, peas and nuts. Servings daily from this group are recommended for a good diet. At least one serving should be meat, fish, or poultry. One serving might be an egg, a slice of cheese, or a small serving of split peas or baked beans.
Bread, cereals, and potatoes. Whole-grain or enriched bread and cereals are necessary for the body’s nutrition because they provide carbohydrates for energy. Servings every day from this group are recommended.
The four basic foods groups. Every meal-every day a selected variety from each group.
Group 1: Dairy product
Milk. Cheese, ice cream and other milk-made foods can be substituted for part of the milk requirement
Group 2: Vegetable and fruit
Include dark green and deep yellow vegetables: citrus fruit and tomatoes
Group 3: Meat and Fish
Meat, fish, poultry, eggs, cheese or tofu, with dry beans, peas, nuts as alternates.
Group 4: Bread, Cereals, Rice, and Potatoes
Enriched or whole grain. Added milk improves nutritional value.
