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5 Healthy Food Groups You Should Include in Your Diet to Lose Weight

By Alejandro Chaban April 03, 2024

Do you want to lose weight without giving up your favorite food? Discover how to have a healthy diet to lose weight!

Examples of the 5 healthy food groups that you need in your diet to lose weight. Examples of the 5 healthy food groups that you need in your diet to lose weight.

A healthy eating is one of the pillars of weight loss since a poor diet is one of the main reasons for overweight and obesity. Although it could be understood that healthy nutrition is only about eating salads, it goes beyond restrictive diets that are not sustainable in the long term.

For this, you need to learn how to have balanced meals and what to include in each. Next, discover the 5 healthy food groups you should include in your daily meals to lose weight and improve your eating habits.

What Are the 5 Healthy Food Groups for a Balanced Diet?

To know how to have a healthy diet to lose weight, you must pay attention to the following groups of nutritious foods that we will present to you since they are the basis of any healthy diet.


Proteins are essential for tissue growth and repair and are necessary to maintain good health. Some protein sources that you can easily find are meat, fish, poultry, and eggs. However, protein can also be found in plant-based foods such as walnuts, peanuts, almonds, beans, and tofu.

To have a healthy protein intake, it is recommended that an adult eat between 5 and 6 and a half servings a day, prioritizing lean proteins as they contain less fat. Some examples of protein equivalents are:

  • 28 grams of beef
  • 28 grams of chicken meat
  • 50 grams of cooked beans
  • 12 almonds
  • 1 large egg


These foods are rich in vitamins, minerals, fiber, and antioxidants essential for a balanced diet. This food group is very complex since subclassifications depend on their nutritional contribution.

When you serve your plate, half of it should be full of vegetables, especially if you want to lose weight. Generally, an adult should eat between 200 and 300 grams of vegetables daily, whether cooked, raw, canned, or frozen.

Vegetables are among the 5 healthy food groups as they help regulate blood pressure, improve digestive health, reduce the risk of obesity, and strengthen bones.


Apples, pears, kiwis, tangerines, oranges, bananas, and plums are some examples of essential sources of fiber, vitamins, and antioxidants. Although they can be consumed as juice, it is advisable to eat them whole since the fiber is preserved and the digestive system is regulated this way.

The recommended daily intake depends on age. For example, children from 0 to 8 need 120 to 200 grams of fruit daily, while adults can consume 200 to 250 grams. It is essential to clarify that fresh fruit is not the only one that can be consumed since dried, canned, and juiced fruits can also be included in the diet.


They are important sources of carbohydrates, which provide energy to the body, as well as fiber, B vitamins, and minerals. Some examples of cereals that you can include in your diet are rice, wheat, corn, bread, oats, and pasta.

However, to have a healthy diet, at least half of the grains you consume daily must be whole and unrefined since, during the refining process, the germ and bran, which are essential for protein and fiber intake, are lost.

As an adult, consuming about 5 to 8 servings of cereals for a healthy diet is recommended. However, the serving size depends on the cereal. For example, one slice of bread counts as one serving of cereal and is equivalent to half a cup of cooked pasta or half a cup of cooked rice.

Dairy Products

Finally, this group includes milk, yogurt, cheese, and other products derived from milk. They are essential sources of calcium and protein necessary for bone and muscle health. They also provide potassium, protein, and vitamin D, which can help regulate blood pressure and prevent cardiovascular conditions.

For adults, it is recommended to consume 720 milliliters of dairy products per day, while for children, it is sufficient to consume 480 to 600 milliliters per day.

How to Have a Healthy Diet to Lose Weight

Now that you know the 5 healthy food groups, it’s time to give you some tips on starting a balanced diet and losing weight.

Drink Enough Water

An essential part of a healthy diet to lose weight is drinking enough water to stay hydrated. Sometimes, the feeling of hunger can be confused with the need to drink water, causing food intake to be greater than what one really needs.

We recommend drinking water with your food throughout the day to feel more satiated and recover the fluids lost during the day. Although plain water is enough, you can opt for options that flavor the water you drink, such as Yes You Can’s Aloe Vera Drink Mix, which, in addition to hydrating you, will help you eliminate retained fluids.

Include Healthy Fats

Healthy fats come from certain foods such as avocado, almonds, sesame seeds, coconut, and olive. You can consume them as oil when cooking your food or as a snack or accompaniment to your favorite dishes.

Eat Vegetables with All Your Meals

Another way to have a healthy diet and lose weight is to include green vegetables in all your meals. This will increase the amount of fiber you consume. Although they are usually added as an accompaniment to the main dish, you can also drink them in green juice mixed with fruit juice.

This will also help you avoid craving sugary drinks like soda.

Integrate Animal and Vegetable Proteins

Although the 5 healthy food groups are essential in your diet, you don’t have to restrict yourself to animal proteins. Occasionally, you can add a more significant amount of vegetable protein, such as black beans or lentils, and enjoy vegetarian options.

Avoid Alcoholic Drinks

As is known, alcoholic drinks represent damage to health if consumed regularly, so we recommend avoiding them so that you can detoxify your body and see favorable results in less time.

Create a healthy eating routine with Yes You Can!

Knowing how to have a healthy diet to lose weight is only the first step to getting a healthy body weight. Add Yes You Can products to complement your new healthy diet and obtain better results. Check out our promotions in the online store and get ready to achieve a healthy weight.

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