Eat a Variety of Foods from All Food Groups

March is National Nutrition Month®.

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics (the professional association to which I belong as a registered dietitian nutritionist).

Each year, part of this campaign (and always) is to help consumers make informed food choices and develop healthy eating and physical activity habits.

This year’s theme (2023), “Fuel for the Future,” highlights the importance of fueling our bodies at every age and eating with the environment in mind.

Continuing with National Nutrition Month® today’s topic: Eat a Variety of Foods from All Food Groups

In the past, I have addressed that Foods Don’t Always Nicely Fit Into the Food Groups – they are well categorized, but some foods fit into more than one group. And that is okay.

Food groups are groups partly based on which nutrients they provide. For example, fruits provide potassium, fiber, vitamin C, and folate. But that doesn’t mean other food groups don’t offer potassium (dairy has it), fiber (grains, vegetables, and plant-based protein have it), and vitamin C (found in vegetables too).

So, the food groups aren’t a perfect classification of foods but are grouped based on their various benefits with much overlap.

So, we want to reach a variety of foods from each of the food groups.

Remember that nutrients and food groups are different, as I explained.

Include your favorite cultural foods and traditions.

While the food groups I address here (grains, fruits, vegetables, dairy/dairy alternatives, and protein) are from the U.S. food icon, countries and cultures worldwide tend to classify things similarly.

Your favorite cultural foods and traditions can include foods from the various food groups while incorporating your unique cultural approach.

Eat foods in various forms, including fresh, frozen, canned, and dried.

Dried beans are a budget friendly protein source.

Often people think fresh is best when that isn’t accurate.

Frozen fruits and vegetables are fine – and may be more nutritious.

Canned fruits and vegetables are budget friendly and won’t spoil.

Dried beans are highly economical, but canned beans also fit into a healthy diet.

Fresh fish is excellent; however, only some have access to it, so frozen also works. Canned fish is also just as healthy.

Don’t overlook the grocery store’s aisles and the freezer section for various foods.

Avoid fad diets that promote unnecessary restrictions.

It is not uncommon for various fad diets to eliminate at least one food group and often more.

Eliminating grains, especially whole grains, can provide many nutrients, including many B vitamins, iron, magnesium, and selenium.

Eliminating dairy eliminates an excellent source of vitamins A, D, and B12, along with calcium, phosphorous, and protein. (Soy milk also has these nutrients, as does yogurt made from cow’s milk.)

Eliminating fruit takes away a significant source of the previously mentioned vitamin C, fiber, and potassium.

Eliminating any food group may contribute to eliminating a significant source of several nutrients.

One can be vegetarian or vegan since the protein food group includes non-animal sources, not animal protein alone.

Practice gratitude for your body by giving it the fuel it needs.

Overly restricting and cutting calories to an extreme is not healthy. Your body needs fuel and cannot function properly without proper and adequate energy.

Stop restricting based on the idea that thin or “skinny” is good.

Healthy is good.

The various food groups provide multiple nutrients. Eat a Variety of Foods from All Food Groups.

If you want help with meal planning, check out my Mini-Course: Six Tips for the Busy Person to Have Sustainable Energy. It addresses aspects of meal planning and more.