There are six main food groups or categories, according to the U.S. Department of Agriculture Food Guide Pyramid or "MyPyramid." The main categories include milk; meats and beans; grains; fruits; vegetables; and oils and fats. There are several foods that count as a serving for more than one group or fall under more than one of the food categories. This occurs most often with the meats and beans; and fats and oils categories.
Beans and Peas
Legumes, such as starchy beans and peas are categorized as a vegetable subgroup, however, the are also included in the meats and beans group as they are rich in protein. Beans, such as kidney, navy, pinto, white and black; as well as split green, yellow and black-eyed peas may be chosen as meat alternatives although they are not complete protein foods. Animal foods, such as meats and eggs, provide all of the essential amino acids.
MyPyramid encourages the frequent consumption of starchy beans and peas as they are also rich in vitamins, minerals and dietary fiber. Thus, starchy beans and peas are in the vegetable group, under the beans subcategory and 1/4 cup of cooked beans or peas counts as the equivalent of 1 oz. of meat in the meat and beans group. A cup of split pea, lentil or black bean soup counts as the equivalent of 2 oz. of meat.
Nuts and Seeds
Nuts and seeds, and their respective spreadable butters count as a serving in the meat and beans group, as they are protein-rich, as well as the count toward your oil allotment because they are also rich in fat. A 2 tbsp. serving of peanut or almond butter counts as the equivalent of 2 oz. of meat. However, these spreads are also high in fat. The same serving size offers the equivalent of 4 tsp. of oil. This is true for other nuts and seeds, such as cashews, almonds, hazelnuts and sunflower seeds. A 1-oz. serving of any of these items, dry-roasted or without added fat, is the equivalent of 2-oz. of meat in the meats and beans group. Per 1-oz. serving hazelnuts also offer the equivalent of 4 tsp. of oil while almonds, cashews and sunflower seeds each provide the equivalent of 3 tsp. of oil. These foods may satisfy requirements for both food groups.
Other Foods
Avocados and olives are technically both fruits but are different from other fruits as they are quite rich in unsaturated fats as well as calories. Thus, they are in both the fruit and oils food groups. In addition to offering more unsaturated fat and calories, they are lower in carbohydrates than most other fruits. Half a medium-sized avocado provides roughly 160 calories and 15g of fat, most of which is in the form of heart-healthy monounsaturated fat. Thus, in addition to counting as a fruit serving, 1/2 of a medium-sized avocado provides the equivalent of 3 tsp. of oil. Similarly, 4 large ripe canned olives provides the equivalent of 1/2 tsp. of oil.
References
- U.S. Department of Agriculture MyPyramid: Inside the Pyramid: Dried beans and peas in the food guide
- U.S. Department of Agriculture MyPyramid: Inside the Pyramid: Meats and Beans: What counts as one ounce?
- U.S. Department of Agriculture MyPyramid: Inside the Pyramid: Vegetables: What foods are in the vegetables group?
- U.S. Department of Agriculture MyPyramid: Inside the Pyramid: Vegetables: How do I count the oils I eat?
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