Basic Food Groups to Achieve a Healthy Diet

In order to have a balanced amount of nutrients in the body, it is important to consume the right amount of each food type each day. All types of food are classified into four general groups: dairy, meat, grain and produce. From this classification, food can be divided again according to their nutritional properties. This classification is according to the DASH Eating Plan (Dietary Approaches to Stop Hypertension).
Grains
This types of food is considered rich in carbohydrates. Some, like whole wheat items, are also a rich source of fiber. Examples of foods included in the Grain group are whole wheat baked goods and pasta, pita bread, cereals, oatmeal, unsalted pretzels and brown rice.
Fruits and Vegetables
This group is a rich source of fiber, vitamins and minerals. Apples, bananas, grapes, grapefruit, mangoes, peaches, raisins and tangerines are all examples of fruits that are rich in vitamins and minerals. Citrusy fruits are rich in vitamin C, which is very good in enhancing one’s immune system. Broccoli, collards, green peas, lima beans, spinach are examples of vegetables that are also rich in minerals and fiber.
Dairy
This group of food is rich in minerals and is an abundant source of protein. Although dairy products can also be a source of fat, there are low fat, and even non fat, dairy products specially processed for people who want to avoid the fat. Examples are skimmed milk, reduced-fat cheese and frozen yogurt.
Meat
This group is a rich source of protein and fat. Again, for those who are into low-fat diets, there are also meats that have a reduced fat content. Examples of this group of food include beef, pork, chicken and fish. Meats that have a reduced fat content include lean meats, with the fat trimmed away and chicken removed of its skin.
Nuts, Legumes and Seeds
This group is also a rich source of protein, vitamins and minerals. Nuts are said to have components that are good for the brain. Examples of this group of food include almonds, mixed nuts, walnuts, peanut butter, lentils and hazelnuts.
To determine the amount of food that you need to take in for every group, you will need to refer to a specific diet plan. With a plan, you can determine the amount of calories consumed in a day, how much food will equal to how many calories and what choices are best for the type of diet you is following. Although there are a number of diet plans to choose from, it is important to decide on one that will be effective for you.

source: http://www.grocery.com/basic-food-groups-to-achieve-a-healthy-diet/