It’s well known that eating healthy includes increased consumption of fruits, vegetables, whole grains, and fat-free/low-fat dairy products. However, even though we know we should eat better Americans still don’t do it. The American Dietetics Association provided a quick breakdown of the basic food groups, what you should eat within those groups, how many servings you should eat, and what counts as a serving.
Whole grains
It’s recommended to consume 3 servings a day.
What counts as a serving?
A one ounce serving equals one slice whole-wheat bread, 1/2 cup brown rice, 5 whole-wheat crackers, 1/2 cup oatmeal.
Healthiest choices?
Whole grain or whole wheat products, oatmeal, brown rice, etc. It’s recommended that at least 1/2 of all the grains eaten should be whole grains.
Vegetables
It’s recommended to consume 2½ cups a day
What counts as a serving?
One serving equals 1 cup chopped or florets of raw/cooked broccoli, 2 medium carrots, 2 cups of raw, leafy greens = 1 cup cooked, leafy greens
Healthiest choices?
Any fresh vegetable is going to be the best and healthiest choice. Try to avoid adding any sauces or salt which will take away from its nutritional benefits.
Fruit
It’s recommended to consume 2 cups a day
What counts as a serving?
One serving equals 1 cup sliced, chopped or cut-up fruit; about 8 large strawberries, 1 large orange, 32 seedless grapes.
Healthiest choices?
Any fresh fruit is going to be the best and healthiest choice and provide you with the most nutrients. Obviously eating an apple is better for you then eating a slice of apple pie or drinking the juice!
Dairy
It’s recommended to consume 3 cups a day.
What counts as a serving?
One serving equals 1 cup milk, 1 container (8 oz.) yogurt, 1-1/2 oz. cheese.
Healthiest choices?
It’s best to choose low-fat (2% or 1% products) or fat-free (skim milk) dairy products. These products are significantly lower in calories and fat.
This information simply provides you with the basics of having a healthy diet. For more information on eating with the food groups as your guide, check out the food guide pyramid at MyPyramid.gov.
Via EatRight