The seven food groups are delineations of various types of food that are suggested for eating. The foods are grains, vegetables, fruits, oils, eggs, milk and protein (meat and cheese).The U.S. Department of Agriculture (USDA) changed the list and narrowed the groups to five to focus on healthier eating with a new report issued on June 15, 2010. The five are grains, vegetables, fruits, dairy and protein, with a small amount of fats added. This new grouping is called "5 plus 1."
Carbohydrates or Grains
The largest group, pictured on the bottom of a food pyramid, is called either carbohydrates or grains. The food sources come from whole grains and prepared foods such as breads, bagels, oatmeal, rice, popcorn, muffins, pasta and cereals. This category of foods contains nutrients like small amounts of B vitamins as well as high amounts of dietary fiber.
Vegetables
Vegetables are plants, many of which contain vital nutrients, such as vitamins, fiber, minerals and carbohydrates. Vitamins A and C are especially prevalent in this food group. This category includes foods like green vegetables, such as lettuce, kale, broccoli, green beans and spinach. Other veggies, such as sweet potato squash, tomatoes, potatoes and beans, also contain healthy nutrients and fiber. The University of Massachusetts suggests eating fresh or frozen vegetables or looking for no-salt versions of canned vegetables.
Fruits
Foods that are in this group include apples, pears, peaches, melons, mangos, grapefruit, orange, lemons, grapes, melons, as well as bananas and pineapples. Because different fruits contain different nutrients, the University of Massachusetts recommends eating a variety of types of fruit. Fruit also contains fiber and is a good source of vitamins A and C.
Oils
Fats and oils can have animal or vegetable origins. Healthy oils are needed by the body and contain fatty acids and fat soluble vitamins like vitamin A and E. Butter and other animal fats contain "empty calories," according to the University of Massachusetts and are only recommended in small quantities.
Dairy
Dairy foods are made from milk. They contain calcium, protein, vitamin A and phosphorus. Calcium is utilized in the body to help build bones.
Meat and Protein
Meat, fish and beans, like lentils and chick peas, are all sources of protein. Protein is used by the body to build muscle. Animal sources of protein can be higher in fat than the plant sources, such as soy beans. Low fat sources of protein, like lean meat, are recommended by the University of Maryland.
Eggs
The original list of seven food groups included eggs as a separate category, but they have more recently been included into the protein/meat category because they contain high amounts of protein. They also are a good source of iron, according to the University of Massachusetts.
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