List of Food Groups

Nutritionists and food scientists at the United States Department of Agriculture developed the food pyramid to help people determine what to eat. This pyramid divides our diets into food groups and provides recommendations of how many items we should eat from each group. The food groups are: grains, fruits, vegetables, oils, dairy and meats. Understanding what's in each group and how many servings to eat will help you design a healthy and nutritionally dense diet.

Grains

The U.S. Department of Agriculture recommends 6 oz. of grain products per day. Of these 6 oz., half should be whole grains rather than processed grains. Grains include cereal, pasta, bread, oatmeal and rice, to name just a few. When determining how much to eat, remember that an average slice of bread is about 1 oz., as is 1 cup of cereal or 1/2 cup of rice or other grains.

Vegetables

You should aim to eat around 2 1/2 cups of vegetables per day. The USDA recommends increasing your intake of dark, green, leafy vegetables like spinach, kale or collard greens, as these are some of the most nutritionally dense foods on the planet. The USDA also recommends increasing the amounts of orange foods you eat, such as carrots and peppers. It's best to vary your vegetable intake and eat from as many different types and colors of vegetables as possible.

Fruits

You should eat about 2 cups of fruit per day. This can be fresh, frozen or canned fruit. When choosing canned fruit, look for kinds low in added sugars. It's best to get your fruit from whole fruits rather than fruit juices, as fruit juices contain fewer nutrients and a lot of added sugars. A clever way to increase your fruit intake is to use fruits in savory dishes like salads, roasts or soups.

Oils

There's no set amount of oil that your diet should contain. However, the USDA recommends you get most of your fats from foods that naturally contain them rather than by adding fats to your food. Nuts, seeds, avocados and several kinds of fish are naturally high in oils. Choose liquid oils over solid or hydrogenated oils, and avoid foods with trans fats.

Dairy

The target for this food group is 3 cups per day. Dairy provides calcium, which is essential for healthy bone growth, among other things. The best choices are low-fat or fat-free versions of foods like milk, cheese and yogurt. People who are lactose intolerant should increase their intake of calcium rich vegetables and fortified foods.

Meat and Beans

You need to aim for 5 1/2 oz. of meat or beans daily. This is likely less than you think. A serving a meat the size of a deck of cards is roughly 3 oz. Many common meat servings comprise your entire day's needs or more. It's important to choose lean meats to avoid over-consuming saturated fats. Replace a serving of meat with a serving of beans for a low-fat protein option. Nuts and seeds are also a great way to get your 5 1/2 oz.