The Five Food Groups

Grains include such items as bread, cereal, pasta, rice.  They are the foundation of a healthy diet.  Just like gas fuels your car, grains fuel your muscles.  They're carbohydrates that your body uses for energy to protect you from fatigue.  For good nutrition eat at least six ounces of grains every day.  For the best nutrition, if you want to be a high-speed race car, make at least half of those servings whole grains.

Vegetables give your body the vitamins, mineral and fiber that it needs. Dark green vegetables such as broccoli and spinach are particularly high in minerals.   Your body needs at least two and a half cups of vegetables every day.  Some of you may say that your kids just don't like vegetables.  Well, keep on trying until you find those they do like and then cook them in a number of different ways - boiled, steamed, roasted, or sauteed.  Or try carrot sticks and serve plenty of salads.

Fruits are another rich source of vitamins and fiber.  Fruit is high in carbohydrates so it provides energy.  Make sure to always have a variety of fruit on hand - your body needs at least 2 servings a day.  For the best value, look for fresh fruits in season. 

Dairy (milk, yogurt, cheese) products are rich in calcium, which your bones absolutely have to have to remain strong.  Dairy is also a quick source of protein so keep plenty of dairy products on hand.  Your body needs dairy products daily.  By drinking a glass of milk you are giving your body a good source of calcium.  Think about all the way you can add cheese to your diet:  on top of tacos, burritos, pita pizzas and in lasagna.  When you find cheese on sale in the market, buy a large amount, shred it, seal it tightly in small plastic bags or airtight containers and freeze it so you always have it on hand. 

Protein, predominantly found in meats and beans, is the fifth and final food group.  Children need protein in order to grow and adults need it to protect and repair muscles.  A healthy diet should include at least five and a half ounces of protein-rich foods every day.  Meat, poultry and fish are common sources of protein as are beans, seeds, nuts, eggs, and peanut butter.  Make sure that your kitchen cupboards always has a variety of canned or dried protein-rich foods so that you can give your body those five and a half ounces that it needs each day.

Click here to download the Food Bank's Grocery List of Healthy Eating.

For more nutrition information, check out My Pyramid.gov.