The U.S. Department of Agriculture first advanced the idea of the "four basic food groups" in 1956. Those groups were dairy, meat, fruits and vegetables, and grains. This dietary model was of little use to vegans, however, as half the groups were made up of animal products. That's why the Physicians Committee for Responsible Medicine, or PCRM, devised the "New Four Food Groups" in 1991.
Fruit
Fruits provide vitamin C, beta-carotene and dietary fiber. The PCRM recommends at least three servings a day, including at least one of a fruit high in vitamin C, such as citrus--oranges, grapefruit, lemons, limes--melon or strawberries. Examples of a serving include one medium-size raw apple or orange, 1/2 cup of cooked fruit or 4 oz. of fruit juice. To get the full benefits of the fiber in fruit, opt for whole fruit rather than juices, which have had much of the fiber stripped out.
Vegetables
Vegetables provide a long list of nutrients, from vitamins A and C to minerals such as iron and calcium. The PCRM recommends at least four servings a day, with a serving consisting of 1 cup of raw vegetables or 1/2 cup of cooked vegetables. For optimum nutrition, make sure you get the full spectrum of vegetables in your diet, from dark green and leafy vegetables such as broccoli, cabbage and kale to yellow and orange vegetables such as carrots, squash and sweet potatoes.
Whole Grains
The group includes both the grains themselves--such as rice, corn, barley, millet and bulgur wheat--and products made with them, including whole-grain breads, pastas, tortillas and cereals. Whole grains contain complex carbohydrates, which your body uses for energy, and are rich in fiber. They also provide protein, zinc and B vitamins. The PCRM recommends at least five servings a day and suggests building all meals around a "hearty grain dish." Examples of a serving include 1/2 cup of dry grain or a slice of bread.
Legumes
Legumes include peas, lentils and dry beans, such as navy, pinto, black and garbanzo beans. Soy milk, tofu and texturized vegetable protein also fall in this category. Legumes are prime sources of protein, as as well as iron, potassium, calcium, zinc, folate and B vitamins. They're naturally low in fat and sodium, they're high in fiber, and unlike many animal proteins, they have no saturated fat or cholesterol. The PCRM recommends at least two servings a day; examples of a serving include 1/2 cup of cooked beans or 8 oz. of soy milk.
References
- Physicians Committee for Responsible Medicine: The New Four Food Groups
- Vegetarian Times: Vegetarian Starter Kit
- U.S. Food and Nutrition Service: Serve More Dry Beans and Peas
- U.S. Food and Nutrition Service: Vary Your Vegetables
- USDA Food and Nutrition Information Center: Historical Food Guides Background and Development
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