Whole fruits and vegetables can include fresh, frozen, or canned items with no other ingredients (like sugar or salt) added. Equivalents of 1 cup of fresh fruit would be 1 cup of 100% fruit juice or ½ cup of dried fruit. Equivalents of 1 cup of fresh raw or cooked vegetables would be 1 cup of vegetable juice or 2 cups of leafy greens. Choose vegetables from all five subgroups: dark green vegetables, red and orange vegetables, legumes (beans and peas), starchy vegetables, and other vegetables.
Easy examples of foods that fall into the grain category are bread, pasta, oatmeal, breakfast cereals, tortillas, and grits. Whole grains are any grains that use the entire grain kernel, such as whole wheat flour, brown rice, oatmeal, whole cornmeal, and bulgur wheat. Look for “whole wheat” on the labels of food you eat, and favor these items over refined wheat products like white bread, white rice, etc. [3] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Aim for a minimum of 3 – 4 ounces of grain foods per day, or a recommended amount of 6-8 ounces. 1 ounce could be a ½ cup of pasta, rice, or oatmeal; one slice of bread; ½ an English muffin; or 1 cup of whole grain cold cereal.
Eat both animal proteins and plant proteins. Animal proteins include meat, poultry, seafood, and eggs. Plant proteins include beans and peas, nuts, seeds, and soy. Choose different plant and animal proteins for each meal or day so that you get a wide variety. Aim for about 5 – 6 ounces of protein foods per day. 1 ounce of protein could look like 1 ounce of lean meat, poultry, or fish, or a ¼ cup cooked beans or tofu. [4] X Research source Note that proteins like seafood, nuts, and seeds can also be good sources of oils, which are another essential addition to balancing a meal. Look for meat and poultry that are low in fat and added sodium. Eat unsalted nuts and seeds.
Aim for about 3 cups of dairy per day. A cup of dairy could mean 1 cup of milk, yogurt, or soymilk; 1 and ½ ounces of natural cheese; or 2 ounces of processed cheese. Dairy products are generally considered to be all foods made from cow’s milk; however, products like butter, cream cheese, and cream are not generally considered part of this food group for nutritional purposes due to their low calcium content. [5] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source And butter and cream are really made from fat.
Start with milk and cold or hot cereal, then top with pieces of fruit and nuts or seeds to create an easy breakfast that contains grains, dairy, fruit, and protein. Avoid sugary cereals or sweetened fruits. For a hot breakfast, try an omelet with two eggs or ½ cup of egg substitute; ½ cup of vegetables (like chopped broccoli, bell pepper, and onion, for example); and 1 ounce of reduced-fat cheese. Serve with a whole grain English muffin. [6] X Research source
For a quick lunch, try a sandwich with two slices of whole grain bread, lettuce, onion, tomato, a slice of low-fat cheddar cheese, and a few slices of lunch meat. A side salad with two tablespoons of salad dressing and a single cup of 100% fruit juice could complete the meal. For a simple balanced dinner, try 1 cup of cooked carrots, 1 cup of steamed string beans, 1 cup of cooked brown rice, and a single grilled pork chop. Water or low-fat milk could serve as a healthy drink. When planning meals and shopping for ingredients, reduce or eliminate pre-packaged or prepared foods, sodas, salty snacks, and dessert foods. You’re more likely to make balanced meals when healthy, whole foods are on hand, without substituting for easy processed foods.
For example, try a snack of apple slices and celery sticks with peanut butter to dip them in for a healthy snack that contains, fruit, vegetables, and some protein and oil. Eating snacks can be a great way to get a full day’s worth of balanced nutrients if you get hungry between meals or have trouble eating substantial meals to contain enough food from each food group.
Consider that your “ideal” number of calories or portion sizes can change considerably, or be altered by a need or desire to lose or gain weight, get more of a key nutrient you’re deficient in, or other specific health factors. Every meal should remain balanced with proportional amounts of food from different food groups. Don’t substitute large amounts of protein just to get more calories, for example, or completely cut out a food group if you’re trying for less calories.
For example, diabetics may be advised to opt for whole grains over refined grains and restrict their dietary intake of fruits and fruit juices. Those with high cholesterol and heart disease may make animal products and fatty foods a smaller amount of their daily intake. Those needing to lose weight may put a heavier emphasis on vegetables and reduce the use of butter, oil, shortening, sugar, or salt when cooking. Never assume an alteration to your diet based on general knowledge of a health condition is right for you until you consult a health professional about it.
If you are lactose intolerant, include lactose-free or lactose-reduced dairy products, or substitute cow’s milk for non-dairy milks such as those made with almond, soy, coconut, rice, etc. Look for calcium-fortified foods and beverages, or foods naturally high in calcium like sardines, tofu, tempeh, kale, collard greens, and other leafy greens. If you are a vegetarian or have other restrictions on animal products, eat more plant proteins like beans and peas, nuts and seeds, and soy products to account for your daily protein intake. Keep meals balanced as best as you can given any other elimination or restriction of allergens. Consult with a doctor or dietician to get recommendations on how to meet nutrition requirements with your specific limitations.
