What Are The Six Basic Food Groups?

The food groups make up a food guidance system called the food guide pyramid. The food guide pyramid is a system sponsored by the U.S. Department of Agriculture that aims to inform people of their recommended daily intakes of specific foods. The food guide pyramid serves only as a general recommendation, and specific recommendations can be calculated based on age, weight and sex.

Grains

According to the USDA, any food that is made from wheat, rice, oats, cornmeal, barley or other cereal grain is a considered a grain. The grain food group is further divided into two categories: whole grains and refined grains. Whole grains contain the entire kernel of the grain, which includes the bran, germ and the endosperm. Some examples of whole grains include oatmeal, brown rice, whole-wheat breads and cornmeal. Refined grains have gone through a process called milling, which removes the bran and germ from the grain kernel, along with important nutrients. Examples of refined grains include white bread, white rice and white pasta.

Recommended daily intake of grains is based on age and sex. Servings of grains are measured in ounces and at least half of all grains eaten should be whole, recommends the USDA. Grain recommendations vary from six to 11 servings.

Vegetables

Any whole vegetable or 100 percent vegetable juice makes up the vegetable food group. The vegetable food group is divided into five separate categories based on vegetable color. These categories are dark green vegetables, orange vegetables, dry beans and peas, starchy vegetables and other vegetables. Servings of vegetables are measured in cups and recommended intake ranges from 2 to 3 cups, dependent on age and sex.

Fruits

The fruit food group is made up of whole fruits or 100 percent fruit juice. Like vegetables, fruit servings are also measured in cups. Children should have 1 to 2 cups per day, whereas adults should eat 2 to 3 cups of fruits daily.

Milk

Milk, fluid milk products and foods made from milk that still contain significant calcium make up the milk food group on the food guide pyramid. Examples of foods that are contained in this category are cheese, yogurt and milk-based dessert, such as pudding and ice cream. Examples of food that are not contained in this category are cream and butter.

The USDA recommends choosing milk products that are low-fat and unsweetened. Milk servings are measured in cups. The recommendation for most people is 3 cups of milk or milk products per day. Children under the age of 8 only need 2 cups.

Meat and Beans

The meat and beans category is made up of meat, poultry, fish, beans, eggs, nuts and seeds. Dry beans and peas belong to both the meat and beans group and the vegetables group. Choices from this group should be low-fat or lean. Beans and nuts should be consumed with greater frequency than meat and poultry, according to the USDA.

Servings from the meat and beans group are measured in ounces. The recommendation for adults and older children is 5 ½ to 6 ½ servings per day. Children under the age of 8 only require 2 to 4 oz.

Oils

Oils are defined as fats that become liquid at room temperature. Most oils are high in unsaturated fats and low in saturated fats. Common oils include vegetable oil, canola oil, soybean oil and sunflower oil. Servings of oils are measured in teaspoons. The USDA recommends 5 to 7 tsp. per day for adults and older children and 3 to 4 tsp. for children under 8.