Foods are categorized into groups based on nutrient content. Several groupings exist with only minor differences. "My Pyramid" was developed by the United States Department of Agriculture, known as the USDA, and contains six basic food groups. By consuming recommended servings from each group every day, you can be assured of getting the nutrition you need for optimal health.
Grains
The USDA recommends adults eat 5 to 8 oz. a day of grain and products made from grain. Examples of grains include wheat, rye, oats, barley, rice and quinoa. Examples of a 1-oz. serving are one slice of bread, 1 cup of cold cereal or 1/2 cup of cooked cereal, pasta or rice. Grains contain iron, magnesium, selenium, thiamin, riboflavin, niacin and folate, as well as fiber. Grains also contain protein. Protein is made of nine essential amino acids, but most grains do not contain all nine. According to Columbia University's Health Services, quinoa is an exception and contains complete protein.
Vegetables
Adults should eat 2 to 3 cups of vegetables each day. Two cups of raw leafy greens count as a 1-cup serving. Vegetables are categorized by the USDA into five subgroups based on nutrient content: dark green vegetables, such as broccoli and spinach; orange vegetables, such as carrots and pumpkin; dry beans and peas, such as lentils and black-eyed peas; starchy vegetables, such as potatoes and green peas; and "other" vegetables, such as asparagus and celery. Vegetables contain vitamins A, C, E and folate, as well as potassium, calcium and iron. They are also a good source of fiber. Vegetables contain incomplete proteins, so by combining foods with incomplete protein -- such as beans and rice -- you may fulfill your daily protein requirements.
Milk
The USDA daily recommended amount of milk that an adult should consume is 3 cups. Cheese, yogurt, soy milk and rice milk are included in this group. A slice of hard cheese counts as a 1/2 cup serving; a slice of processed cheese counts as 1/3 cup. Foods from this group contain complete proteins, calcium and potassium and are usually enriched with vitamin D.
Fruits
Fruits contain vitamins and minerals, including potassium, vitamin C and folate. Fruits are also a source of fiber. The USDA recommends adults eat 1-1/2 to 2 cups of fruit per day. A 1/2 cup of dried fruit counts as a 1-cup serving.
Meat and Beans
Included in this category of foods are meat, poultry, fish, eggs, nuts, seeds, dry beans and peas. The USDA recommends adults eat 5 to 6 oz. a day from this group. Three ounces of meat is the size of a deck of playing cards. Examples of 1-oz. servings are: one egg, 1 tbsp. of peanut butter or 1/4 cup of cooked dry beans. Animal sources of food from this group contain complete protein.
Fats and Oils
Most fats and oils are included in other foods. The USDA recommends 5 to 7 tsp. of polyunsaturated or monounsaturated fat per day for adults. For example, 2 tbsp. of peanut butter contain 4 tsp. of oil. Oils contain essential fatty acids needed for health.
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