Daily Recommended Food Groups

A healthful diet requires daily intake of foods from various groups. A diverse nutrition plan helps ensure adequate intake of proteins, fats, carbohydrates, fiber, vitamins and minerals, which enable normal body function. The U.S. Department of Agriculture recommends minimum daily intake from five food groups to promote health and help prevent disease.

Grains

The grain group includes foods made from oats, wheat, buckwheat, rice, barley, cornmeal, rye, sorghum, amaranth, millet, triticale and quinoa. Whole grains include the kernel and husk, or outer covering. Refined grains typically include only the grain kernel. Whole grains contain more vitamins, minerals and fiber than refined grains. Common food sources of grain include bread, crackers, cereals, pasta, rice, biscuits and tortillas.

The USDA gives daily recommendations for grain intake in ounce equivalents, which vary by age and sex. The USDA recommendation for daily grain consumption, in ounce equivalent servings, is 3 to 5 ounce equivalents for children age 2 to 8; 5 to 7 ounce equivalents for children age 9 to 18; 5 to 6 ounce equivalents for women age 19 and older; and 6 to 8 ounce equivalents for men age 19 and older. At least half of grain servings should come from whole grains, notes the USDA. People with an active lifestyle may require more than the minimum recommended servings of grains and other foods.

Fruits

Fruits and 100 percent fruit juices are included in the fruit food group. These foods contain natural sugars, vitamins, minerals and fiber. Daily fruit consumption recommended by the USDA is 1/2 to 1 cup for children age 2 to 8, and 1 1/2 to 2 cups for children age 9 and older and adults. Fresh fruits with the skins, if edible, contain more nutrients than peeled or cooked fruits.

Vegetables

The vegetable food group includes five subgroups, categorized by their primary nutrients. The dark green vegetables, such as broccoli, spinach and Romaine lettuce, contain vitamins A, C and K, calcium, iron and folate. Orange vegetables, including pumpkin, carrots and sweet potatoes are rich in vitamin A. Dry beans and peas provide concentrated amounts of dietary proteins. Starchy vegetables, such as corn and potatoes, are rich in complex carbohydrates, or sugars. Other vegetables, including asparagus, beets, artichokes and tomatoes, contain an array of vitamins, minerals and other plant-derived nutrients.

Daily USDA-recommended consumption of vegetables is 1 to 1 1/2 cups for children age 2 to 8, and 2 to 3 cups for children age 9 and older and adults. Including a variety of vegetables from the subgroups helps ensure an adequate supply of the vitamins, minerals and other nutrients in different kinds of vegetables.

Meat and Beans

The meat and beans food group includes red meats, poultry, eggs, fish, shellfish, dry beans and other legumes, and nuts and seeds. These foods provide protein, B vitamins and other nutrients. The USDA recommends that children age 2 to 8 consume 2 to 4 oz. equivalent servings from the meat and bean food group daily. Children age 9 to 18 require 5 to 6 ounce equivalent servings, and adults age 19 and older require 5 to 6 1/2 ounce equivalents.

Milk

The milk group includes milk, yogurt, cheeses and other milk products. These protein-rich foods are frequently fortified with vitamins A, D and calcium. The USDA recommends 2 to 3 cups of foods from the milk group for children age 2 to 8, and 3 cups daily for children age 9 and older and adults. Choosing reduced-fat or skim varieties of milk-based foods limits the number of calories and amount of fat consumed with these products.