The Basic Food Groups

 

By Bari Mandelbaum

 

 

A well-balanced diet offers you many mouth-watering food choices. With this helpful guide, you'll learn about each food group or specialized category. You'll also see how easy and fun it is to combine a wide variety of foods to create a well-balanced diet.

 

Each of the basic food groups supplies a different combination of nutrients, vitamins and minerals. Let caloric needs and a healthy appetite be your guide. But remember, variety is the key to good nutrition.

 

• Nuts/Seeds/Oils: these foods, in moderation, are an important part of a healthy diet. For most people, 2-4 servings are plenty. A serving size is 1 tsp-1 tbsp. oil or butter or nut butters, or 1-2 tbsp nuts or seeds. Healthy options include walnuts, flax, sesame, almond, and sunflower seeds.

 

• Proteins: This includes fish, poultry, pork, beef, dairy, eggs, and legumes (beans). For most people depending on your size and other factors, 4-6 servings is the right amount. For smaller people (110 lbs or less), 3 servings may be more appropriate, whereas for larger people (200+ lbs), 6-7 servings may be more appropriate. A serving size is about 3 oz. animal proteins or 6 oz vegetable (legume). For meat, this is about the size of a deck of cards, or the size and thickness of the palm of your hand. For beans, this is about 2/3 cup. For eggs, this is about 2 eggs. Keep an eye on quality! Again, whole food versions of these foods are healthier than processed versions such as jerky or deli meats.

 

• Vegetables: There are two categories of veggies, and it’s a good idea to eat freely from both! These are leafy vegetables and crunchy vegetables. Leafy vegetables are anything shaped like a leaf – lettuces, arugula, kale, chard, spinach, etc. A serving size is ½ cup cooked or 1 cup raw. Crunchy vegetables include broccoli, zucchini, eggplant, peppers, garlic, onion, celery, etc. A serving size is ½ cup. Shoot for at least 4 servings of veggies every day, and eat freely from this category if still hungry!

 

• Starches: This includes root vegetables such as potatoes and beets, winter squash, grains and grain based foods. A serving size is ½ cup of starchy veggies or grains (or pasta), or one slice of bread. This is the category most of us overindulge. For most of us, 4-6 servings per day are plenty. Opt for whole grain or vegetable versions of starches – brown rice, oatmeal, whole grain breads, whole steamed corn, yams, kasha, or bulgur wheat. Avoid or minimize processed and refined starches such as white bread, white rice, plain pasta, cookies, candy, and pastries.

 

• Fruit: This category is going to be very variable for different people. Most of us benefit from 1-3 servings per day of fruit, though it may be too much sugar for some people (especially anyone with a history of diabetes or sugar related problems). A serving size is 1 medium piece or ½ cup.

 

Other foods that can be incorporated into a healthy diet include seaweed, herbs and spices, herb teas, meat or vegetable broths, or fruit or vegetable juices. Also remember that in a healthy diet, moderation is the key. You can include in moderation whatever it is you enjoy eating. A glass of wine, ice cream, chocolate, are all delightful and can be included in a healthy diet, as long as they are considered recreational and are not a core part of your every meal. Healthy amounts of these types of recreational foods and drinks will greatly differ from person to person, and you should consider your own health situation when deciding what makes sense for your own body. If you have liver disease, even an occasional glass of wine may be too much. Be kind and realistic with your health and your body when making these kinds of food decisions.

 

Putting it all Together

 

One important factor for weight management and for general good health is trying for smaller, more frequent meals. You should never get to the point of feeling actively hungry! Try eating something every 2-4 hours. Most of us will do best eating light meals and/or snacks 4-5 times per day. This helps maintain balanced blood sugar and balances our overall energy levels as well.

 

Eat in a relaxed manner, and CHEW your food! This reduces stress, which helps you to better digest and use your food. Chewing even stimulates your nervous system to tell your digestive system to start getting ready for food – it’s like the “on” switch for the rest of your digestive system. Make time to prepare, eat, and savor meals.

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About the author: Bari Mandelbaum is the founder of Food Fairie Nutrition and Wellness Services. Bari’s background includes expertise in holistic nutrition, patient advocacy, stress management, herbalism and meditation.

 

Bari received her BA form Stanford University; and her four levels of nutrition certification from Bauman College, where she works as an instructor. She is registered with the National Association of Nutrition Professionals, and serves as Vice President for the California chapter of NANP.

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