The U.S. Department of Agriculture developed the food groups and Dietary Guidelines for America as a source of scientific information and advice to help people choose a balanced and nutritious diet to promote health. These guidelines are updated every five years. MyPyramid describes the food groups, offers individualized eating plans based on age, sex and level of physical activity for the general population and for specific audiences, including preschoolers, kids, and pregnant and breastfeeding mothers.
Grains
The grains group contains foods made from cereal grains such as wheat, oats or barley. Examples include bread, tortillas, pasta, rice and cereals. Whole grains contain the bran, germ and endosperm that make up the grain kernel and are rich in vitamins, minerals, phytochemicals and fiber, which has been shown to reduce the risk of coronary artery disease. At least half of grains in the diet should be whole grains.
Vegetables
Fresh, frozen, cooked, canned or dried vegetables and 100 percent vegetable juices make up the vegetable group. Based on their nutrient content, vegetables are called dark green (broccoli and green leafy lettuce), orange (carrots, pumpkin, sweet potato), starchy (corn, green peas, potatoes), dry beans (black, kidney, pinto and soybeans) or other vegetables (asparagus, cabbage, cucumber, onions, peppers and tomatoes). Adequate intake of vegetables provides needed vitamins, minerals and phytochemicals and helps reduce the risk of heart disease and type 2 diabetes.
Fruits
Fresh, canned, frozen and dried fruit or 100 percent juice make up the fruits group. Examples include apples, bananas, strawberries, grapes, cherries, oranges, fruit cocktail, orange juice, apple juice and grapefruit juice. Adequate intake of fruits provides vitamins and minerals and helps prevent heart disease and other chronic illness.
Milk
This group includes milk and foods made from milk that still have their calcium content. For instance, fat-free, low-fat, reduced-fat and whole milk, lactose-free milk, cheese and yogurt contain calcium. Make most milk group choices low-fat or fat-free. The calcium and vitamin D in foods from the milk group help build and maintain strong bones and help prevent and treat osteoporosis.
Meat and Beans
Meat, chicken, turkey, eggs, nuts and seeds contain protein and make up the meat and beans group. Fish, nuts and seeds also contain healthy oils. Dry beans and peas have dual roles and are included in this group as well as the vegetable group. Make most choices from this group lean or low-fat. Meat and beans examples include beef, pork, poultry, eggs, black-eyed peas, lentils, tofu, salmon, trout, almonds, cashews and sesame seeds.
Oils
Oils are needed for their essential fatty acids and vitamin E. Vegetable oils that are liquid at room temperature such as olive oil, canola oil and corn oil come from plants and are high in healthy monounsaturated and polyunsaturated fats.
Fats that are solid at room temperature such as butter, shortening and animal fat are high in saturated fat. Saturated fat contributes to raising cholesterol levels and should be limited in the diet.
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