To maintain good health, your body needs about 40 essential nutrients—vitamins, minerals, proteins, and fats that your body cannot produce by itself or cannot produce in sufficient quantities.
Eating a variety of different foods is necessary to satisfy your nutrient needs. Most foods provide several nutrients, not just one or two, but no single food supplies all the essential nutrients in the amounts you need. For example, milk provides protein, fats, carbohydrates, calcium, phosphorus, riboflavin, and other B vitamins as well as vitamins A and D, but is very low in iron and vitamin C.
Important: You cannot compensate for the lack of one nutrient by eating more of another. A varied diet is essential for optimal health.
The Importance of a Varied Diet
If you eat a varied and well-balanced diet each day, you should get adequate amounts of all nutrients needed for good health. Foods can be grouped according to the types and amounts of nutrients they contain.
By understanding these food groups, you can ensure your daily food choices provide enough protein, minerals, vitamins, and fiber while keeping your consumption of fat, sugar, and sodium within healthy limits.
Essential Food Groups
1. Breads, Cereals, and Other Grains
Contrary to popular opinion, foods in this group are not especially fattening. It's the high-fat and high-sugar extras often eaten with them that need to be controlled. All foods in this group supply B vitamins and iron. Whole-grain products also add fiber, magnesium, zinc, and folic acid.
- Whole grain bread
- Brown rice
- Whole grain pasta
- Oats and cereals
- Quinoa and other grains
2. Vegetables
Vegetables can be divided into three important categories, each supplying different nutrients:
Dark Green and Deep Yellow Vegetables
Most people should eat more vegetables, especially dark green and deep yellow types, and dried beans or peas. These contain good quantities of folic acid, magnesium, zinc, and fiber, which are often in low supply, while adding little fat or sodium to your diet.
Dark green leafy and deep yellow vegetables are excellent sources of vitamin A. The dark green types also provide iron and calcium. Cruciferous vegetables, such as cabbage and broccoli, may help prevent certain types of cancer.
Starchy Vegetables
These are good sources of carbohydrates, fiber, vitamin C, vitamin B6, iron, and magnesium. Dried beans and peas are also high in protein, folic acid, and zinc.
Other Vegetables
These contribute fiber and some vitamin C to your diet.
3. Fruits
All fruits, especially citrus, are good sources of vitamin C. They also provide folic acid, potassium, and other nutrients, and are low in calories, sodium, and fat. Fruits with edible seeds and skins served raw also provide dietary fiber.
4. Meat, Fish, Poultry, and Eggs
These foods are excellent sources of protein and good sources of phosphorus and niacin. They also add iron, zinc, vitamins B6 and B12, and trace minerals to the diet.
Some items, such as fattier cuts of red meats and processed meats, are high in fat and calories, while others like poultry and fish are generally lower in fat.
5. Dairy Products
Milk and milk products, such as cream, yogurt, and cheese, are the main sources of calcium in the diet. They also provide significant amounts of protein and vitamins A, B2 (riboflavin), B6, and B12.
Full-fat or whole milk products are higher in fat and calories than low-fat or skim milk options. Keep this in mind if you are trying to moderate your fat consumption.
6. Fats
Oils, margarine, and butter supply essential fatty acids and fat-soluble vitamins to the body. While these should be consumed in moderation, they are still an important part of a balanced diet.
7. Sweets and Alcohol
These may be enjoyable to consume but supply calories and little else nutritionally. They should be limited in a healthy, balanced diet.
Creating a Balanced Diet
A healthy, balanced diet should include foods from all the major food groups. Here are some tips for creating balanced meals:
- Make at least half your grains whole grains
- Include a variety of fruits and vegetables with each meal
- Choose lean protein sources
- Include low-fat or fat-free dairy products
- Limit added sugars and saturated fats
- Control portion sizes
Remember: There is no single "perfect" food. The key to good nutrition is variety and balance across all food groups.
Related Nutrition Resources
To learn more about nutrition and healthy eating, explore these related resources: