Nourish Your Body, Nourish Your Life: An Online Nutrition Course

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Building a Balanced Diet

The Five Food Groups

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Eating a well-balanced diet that includes foods from all the major food groups is critical for maintaining good health and preventing chronic diseases. The five food groups provide a framework for a balanced diet and include fruits, vegetables, grains, protein foods, and dairy.

  1. Fruits: Fruits are a great source of vitamins, minerals, fiber, and antioxidants. They are naturally low in fat and calories and can be consumed fresh, canned, frozen, or dried. A variety of fruits in different colors should be consumed for optimal health.
  2. Vegetables: Vegetables are essential to a balanced diet and provide important vitamins, minerals, and fiber. They are low in calories and fat, and should be consumed in a variety of colors and types. Dark, leafy greens like spinach and kale are particularly nutrient-dense.
  3. Grains: Grains are an important source of carbohydrates, which provide energy to the body. Whole grains are the healthiest option as they contain more fiber and nutrients than refined grains. Examples of whole grains include brown rice, quinoa, whole wheat bread, and oatmeal.
  4. Protein Foods: Protein is essential for building and repairing tissues in the body. Good protein sources include lean meats, fish, poultry, eggs, beans, peas, and nuts. It’s important to choose lean protein sources to reduce saturated fat intake.
  5. Dairy: Dairy products are an excellent source of calcium and other essential nutrients. Low-fat or fat-free milk, yogurt, and cheese are good options for a healthy diet. Calcium-fortified soy milk or other non-dairy alternatives can be used for those who cannot tolerate lactose.

It’s important to consume a variety of foods from each of the five food groups to ensure that the body gets all the essential nutrients it needs. A balanced diet should also include foods from different sources to maximize nutrient intake.

In the following lessons, we will discuss the recommended daily servings for each food group and how to incorporate them into your daily diet. We will also explore strategies for eating a healthy, balanced diet on a budget and how to plan nutritious and delicious meals. So, let’s continue our journey into the world of balanced nutrition.