Eating a variety of foods is like enjoying a rainbow of good health, with each color representing a different food group.
The yellow and green group, located at the top of the rainbow, are the largest groups, and foods from these groups should form the main part of your meals.
While foods from the blue and red groups are also essential, they should be consumed in smaller quantities as part of your meals.
A balanced and healthy meal typically includes foods from three or four food groups.
For instance, if you have tea with toast and jam for breakfast, that would be considered one food group. However, if you add a slice of cheese to your toast and include a dish of applesauce, you'll have a nutritious breakfast. Aim to have at least three balanced meals every day.
GRAIN PRODUCTS - the yellow group:
This group comprises items like bread, bannock, tortillas, rice, pasta, and cereals. Opt for whole grain options that are rich in fiber.
Quick-cooking pasta comes in various shapes and sizes. You can top it with spaghetti sauce and cheese, serving it alongside vegetables for a speedy meal.
Instant brown or white rice is convenient to prepare. You can also use it to make rice pudding for a healthy dessert or snack.
Choose whole grain bread when making toast or a sandwich.
Cereal can be a swift and easy snack or a meal when combined with milk and fruit.
Fill soft tortilla shells with ingredients like kidney beans, meat, and vegetables or scrambled eggs for a tasty meal.
VEGETABLES & FRUIT - the green group:
Consume vegetables and fruits in a variety of colors to ensure you get a wide range of essential vitamins and minerals.
Keep these foods in plain sight, making it more likely that you'll include them in your meals.
Stock up on dried, canned, or frozen fruits and vegetables in your freezer or pantry.
If you have difficulty chewing, consider grinding or chopping fruits and vegetables in a blender.
Add chopped vegetables to soups, stews, and casseroles.
A baked potato can serve as the foundation for a quick and simple meal.
Vegetables are most flavorful and nutrient-rich when steamed, lightly cooked, or eaten raw.
Enjoy fresh or unsweetened canned fruit as a dessert or snack.
MILK PRODUCTS - the blue group:
Opt for low-fat milk and milk products, unless you are trying to gain weight.
For a change, consider hot cocoa, buttermilk, or yogurt.
Incorporate milk and cheese into soups, sauces, casseroles, and puddings.
Mix fruit with milk, ice cream, or yogurt to create a delicious shake.
If you don't prefer milk and milk products or they upset your stomach, there are alternative ways to obtain calcium.
MEAT & ALTERNATIVES - the red group:
These foods are excellent sources of protein and include red meats, fish, chicken, and plant-based options like brown beans, chickpeas, and peanuts.
Opt for lean meat and skinless chicken to reduce your fat intake.
If you want a break from cooking meat for supper, you can try canned meat, fish, or brown beans as alternatives.
An egg can be a part of any meal.
Contact Riverpark Dental to Book Your Dental Appointment in London, ON
If you have questions about nutrition, oral health, or if you'd like guidance on how your diet affects your dental well-being, please don't hesitate to get in touch with us. You can reach our practice at (226) 270-1411. We are conveniently located at 305 Boler Road, Byron in London, ON, ON, and we're here to support your oral and overall health.
