Four Food Groups

Now that you understand a little of the what, why, and how of nutrients, how do you apply that information to daily eating patterns?
The "Basic Four" classification is now the basis of most nutrition education in the United States. In this classification, foods are divided into four categories according to their similarity in nutrient content. The groups are the Milk Group, the Meat Group, the Fruit and Vegetable Group, and the Bread and Cereal Group. Other foods that fall outside these four categories are included in an additional or Other Group.

Milk Group

The Milk Group includes all types of milk and milk products except butter and cream. These milk products are ice cream, cheese, and yogurt.

Milk is our main source of calcium. It also supplies phosphorus, protein, riboflavin, and vitamins A and D. Lowfat milks are fortified with vitamin A, and all milk you buy should be fortified with vitamin D. Foods from the milk group help promote the development of strong bones and teeth, healthy skin and tissue, good night vision, and a well-running nervous system.

Cheese, ice cream, and milk used in cream soups, sauces, puddings, or in other cooking all count towards the daily number of servings of milk. Cream and butter should be considered part of the Other Group.

Meat Group

The Meat Group includes beef, lamb, veal, pork, variety meats (liver, kidney, brains, and heart), poultry, eggs, fish, and shellfish. Meat alternates or substitutes are dried beans and peas (soy, pinto, navy, lima, kidney beans, chickpeas, split or black-eye peas), lentils, nuts, and peanut butter.

Foods from the Meat Group supply protein, iron, and the B vitamins (especially thiamine, niacin, and riboflavin). Two or more servings of meat a day are recommended. Preferably, something from the meat group should be included at each meal.

Fruit And Vegetable Group

All fruits and vegetables fall in this group, but special emphasis goes to those that are good sources of vitamins C and A. Fruits and vegetables also supply other vitamins, minerals, and carbohydrates _all at little calorie cost. In addition, they add bulk.

Meals and snacks should include four or more servings from this group every day. One of those four must be a good source of vitamin C (or two servings of foods containing lesser amounts of C). One serving every other day should be a good source of vitamin A. A serving is usually one-half cup of the fruit or vegetable or an equivalent amount.

Bread And Cereal Group

Enriched, whole grain, or restored breads, cooked or dry cereals, cornmeal, crackers, flour, grits, macaroni, spaghetti, noodles, rice, rolled oats, baked goods, bulgur, or parboiled rice or wheat are all members of the Bread and Cereal Group.

Breads and cereals are an excellent source of carbohydrates, iron, and those important B vitamins. Three to four servings should be eaten daily. Check the labels-products that are not enriched, not whole grain, nor restored don't count! If one of the servings is not a cereal, have an extra serving of enriched or whole grain bread or baked goods. A serving is one slice bread, one ounce (about a cup) ready-to-eat cereal, or its equivalent in other cereals.

Other Group

Many of the foods in the Other Group are fun foods. Examples are sugars (candy, soft drinks, gelatin desserts, alcoholic beverages, and syrup), salad dressings, cream, butter, margarine, oils, and other fats.

These foods contribute fat, sugar, seasoning, and calories to our diets. They add flavor to other foods and help us meet our energy needs. Except for the recommended amounts of fat, they are not essential to a healthy diet.

Special Needs For Special People

Everybody needs the same nutrients, but some people need more than others because of special demands on their bodies at various times in their lives.

Prenatal care obviously depends on the kind of nutrition the mother gets. Nursing infants and preschool children also have special nutritional needs. For young school children, a good break fast has been shown to be essential to success in school. The poor eating habits of teenagers, especially girls, are legendary and must be avoided.

Senior citizens need fewer calories, but not less nutrition. Careful food selection can help prolong a healthy, happy life _even on a restricted budget. Special diets, such as for diabetes, are by definition "special." There is only one safe way to approach them: consult your physician and follow his advice.