Researchers categorize food with similar nutritional properties into food groups to aid people in planning a balanced diet. Several groupings exist, including DASH, which stands for Dietary Approaches to Stop Hypertension, and the Vegetarian Food Guide Pyramid. The United States Department of Agriculture has developed My Pyramid. There are only slight differences among these groupings.
Grains
This group is largest in all food groupings. The USDA's My Pyramid recommends 6 to 8 oz. of grains per day for adults, with at least 3 oz. being whole grains. Grains contain B vitamins, iron and fiber, but when refined, many nutrients are lost. Most refined grains are enriched by adding back certain nutrients. Examples of 1 oz. servings include 1/2 cup of cooked rice, pasta or cereal; 1 cup of cold cereal; or one slice of bread.
Vegetables
This group is second largest in most groupings, but third in the Vegetarian Food Guide Pyramid. The DASH plan calls for 4 to 6 servings of vegetables. My Pyramid recommends 2 to 3 cups per day for adults. A serving of cooked vegetables is 1/2 cup and a serving of raw vegetables is 1 cup. Vegetables contain fiber, vitamins and minerals. They are low in fat and calories. A good guideline in choosing vegetables is to pick a variety of color, including leafy greens, every day. Beans and other legumes fit into either the vegetable or meat groups. According to MayoClinic.com, they have their own category in the Vegetarian Food Guide Pyramid. It is the second largest group and includes legumes, nuts and other protein sources.
Milk
This group is third largest in the USDA's My Pyramid, which recommends 3 cups of milk per day for adults. It includes cheese and yogurt. One slice of hard cheese is equivalent to 1/2 cup of milk; one slice of processed cheese is equivalent to 1/3 cup. Dairy products contain protein, calcium, potassium and are usually enriched with vitamin D. Low-fat or skim choices are best. People with lactose intolerance can substitute enriched soy or rice milk. Milk products are grouped with legumes, nuts and other protein sources in the Vegetarian Food Guide Pyramid.
Fruits
This group is fourth largest in the USDA's My Pyramid, which recommends 1 1/2 to 2 cups of fruit per day for adults. Fruit contains fiber, vitamins and minerals. It is low in fat and calories. Because fruit is sweet, it is a healthy way to satisfy a sweet tooth.
Meat and Beans
This group is second smallest in the USDA's My Pyramid, which recommends 5 to 6 oz. of meat, fish, eggs, peanut butter, beans or nuts/seeds per day for adults. These foods contain protein, minerals and vitamins. Meat is high in fat and cholesterol, so lean choices are best.
Fats and Oils
This group is smallest in all groupings. The USDA's My Pyramid recommends 5 to 7 tsp. of fat per day for adults. Most of this fat is already a part of other foods such as meat, fish, nuts or cheese. Most of the recommended fat should be polyunsaturated or monounsaturated.
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