Below is the continuation of the food groups for a balanced diet.

Fruit

Different types of fruits include grapes, berries, apples, plums, pears, watermelons, and peaches. Fruit is a natural source of sugars, vitamins and fiber. It is high in carbohydrates and potassium, low in sodium and full of vitamins. Fruit, as well as vegetables, is high in water content, which is very important for the body. It is recommended to eat 2-4 servings a day.

Whole grains and refined grains

Whole grains like whole-wheat flower, cracked wheat, oatmeal, cornmeal, and brown rice contain bran, germ and endosperm. Refined grains include white flour, white bread, white rice and degermed cornmeal. Whole grains are recommended over refined, as the latter tend to lose fiber, iron and Vitamin B in the processing.

Grains contain a significant amount of bran, which provides fiber, a key to good health and the reduction of sickness such as cancer. Whole grains are also rich in dietary fiber, protein and antioxidants.

Legumes

Well known legumes include clover, peas, alfalfas, beans, peanuts and lupins. Legume simply refers to a certain type of plant, or a fruit derived from that plant. Legumes are especially high in protein content and are also great sources of fiber. As with most other foods, it always best to eat fresh legumes or also dried Legumes.

Seeds and Nuts

Nuts are very high in nutrients. They contain high amounts of protein, Vitamin B, fiber, calcium, Vitamin E and they are very low in saturated fat. Popular nuts include: Peanuts, Pistachios, Walnuts, Almonds, Filberts (hazelnuts), Chestnuts, Cashews, Pecans and Macadamias. Nuts are actually the seeds of different trees and pack the most nutrition for their size, although, they do contain some calories and should be eaten in moderation.

 
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