Easy Nutrition Guide
How to Achieve a Healthy, Balanced Diet Rich in Vitamins
While common sense often dictates what we should eat, and most people can separate the healthy from the grossly unhealthy, many people are unaware of how much of each food group they need to stay healthy. Ask someone what specific vitamins are contained in, say, a carrot – and he will probably shrug.
While the food pyramid guide can be helpful in determining apportionment of food groups, it is not usually personalized. At the U.S. Department of Agriculture web site, visitors can enter their age, sex, height, weight, and amount of physical activity to individualize their eating plan.
Generally, however, the food pyramid classifies that the largest servings should be in the grains group, the second largest in the vegetable group, the third largest in the fruit group, the fourth largest in the meat and protein group, and the fifth largest in the dairy group. Unnecessary fats and sweets are to be eaten sparingly. So what foods are in these categories, and what vitamins are contained in each item?
The Grain Group
Grains contain essential amounts of fiber and carbohydrates. Grains are found in:
- Oatmeal
- Barley
- Millet
- Whole grain pastas, breads, and rice
- Cereals
Other foods with fiber include:
- Beans
- Lentils
- Fresh fruit (apples, apricots, dates, prunes, raisins, berries, oranges, kiwi, mango and pears all have essential fibers)
- Vegetables (potatoes, sweet potatoes, peas, yucca root, taro root, avocados, and dark veggies all contain fiber)
- Nuts/seeds
The Vegetable and Fruit Groups
Fruits and vegetables largely contain a proportion of Vitamins A, C, D, E, K, Thiamine, Niacin, Riboflavin, B-6 and B-12.
Vegetables that include these vitamins are:
- Pumpkin
- Squash
- Corn
- Artichoke
- Carrots
- Sweet potatoes
- Yucca and taro roots
- Greens
- Cabbage
- Beets
- Broccoli
- Cauliflower
- Peas
- Spinach
- Asparagus
- Green beans
- Peas
- Cabbage
- Cauliflower
- Zucchini
- Mushrooms
Fruits that include these vitamins are:
- Tangerines
- Nectarines
- Mango
- Apples
- Grapes
- Peaches
- Papaya
- Grapefruit
- Cantaloupe
- Honeydew
- Watermelon
- Oranges
- Tomatoes
- Berries
- Cherries
- Pineapple
- Apricots
The Meat and Protein Group
While meats certainly contain essential amounts of protein, most of them also contain some amount of iron. These include turkey, liver, beef, pork, lamb, chicken, and fish. Iron can also be found in some cereals, prunes, apricots, beans, lentils, tofu, and spinach. Extra protein can be found in:
- The above-mentioned beans, lentils, and tofu
- Soybeans
- Yogurt
- Milk
- Cheese
- Cottage cheese
- Eggs
- Nuts and seeds
The Dairy Group
Positive sources of dairy are yogurt, cheese, milk, cottage cheese, some cereals, tofu, and orange juice. Ice cream and milkshakes are not positive sources of dairy!
Other Essential Vitamins
Zinc, a vitamin known to boost the immune system and prevent colds and flu, can be found in most meats, brown rice, yogurt, beans, lentils, whole wheat products, oatmeal, some fish, potatoes, spinach, and peas.
Potassium, a vitamin that plays a positive role in kidney, cardiac, skeletal, and muscle function, can be found in bananas, potatoes, some fish, apricots, dates, figs, kiwi, melon, oranges, raisins, carrots, prunes, most meats, nuts and seeds, beans, lentils, squash, broccoli, and mushrooms.
Staying Healthy
First, investigate what proportions of each food group are recommended for one’s personal physical profile. Then set up an appropriate food plan. The key to a diet rich in vitamins and nutrients is balance. Eat a variety of items from each food group every day to maximize health benefits.
Food Pyramid Guide
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