Grains
Fiber is found in plant foods like whole-grain breads and cereals -- as well as in beans and peas, other vegetables, and fruits. Eating a variety of fiber-containing plant foods is important for proper bowel function, can reduce symptoms of chronic constipation, diverticular disease, and hemorrhoids, and may lower the risk for heart disease and some cancers. However, some of the health benefits associated with a high-fiber diet may come from other components present in these foods, not just from fiber itself. For this reason, fiber is best obtained from foods rather than supplements.

Cereal grains are now fortified with folate. Folate has been found to be important to the diet of women of child-bearing age if they become pregnant, because it can help prevent birth defects.

Vegetables
A diet filled with a variety of foods that include vegetables is associated with a lower risk for many chronic diseases, including certain types of cancer. Vegetables provide vitamins, such as vitamins A and C, and folate, and minerals, such as iron and magnesium. They are naturally low in fat and also provide fiber.

Fruits
The antioxidants in fruit, such as carotenoids, may protect against some cancers. Fruits and 100% fruit juices also provide important amounts of vitamins A and C and they are low in fat and sodium. The folate in fruits and other foods may help reduce the risk of certain birth defects. Some fruits are good sources of potassium that may help reduce the risk for high blood pressure.

Meat
By choosing a variety of foods from the meat group, you can benefit from all the nutrients that food group supplies. Meat, poultry, and fish provide protein, B vitamins, iron, and zinc. The other foods in this group -- dry beans, eggs, nuts -- provide protein and most vitamins and minerals. Beans are good sources of folate, potassium, zinc and fiber.

Particularly for young children, teenage girls, and women 20-55 years, eating enough iron-rich foods will keep their body's iron stores at adequate levels.