The food groups are the categorizations of the types of foods that our diets are comprised of, and the USDA has set guidelines for how many servings from each group we should consume daily. The food groups are grains, vegetables, fruits, milk, meats and beans, and oils. A healthy diet is one that includes choices in moderation from each group.
Grains
Grains are a significant source of carbohydrates in our diets. According to the USDA's food pyramid, we should consume 3 oz. of grains daily. The best source of grains are whole grains, meaning they have not been processed or stripped of nutrients. They are a good source of fiber and protein. The best way to get your 3 oz. is to eat whole grain sources of breads, cereals, crackers, pastas and rice.
Vegetables
Vegetables are a nutrient-dense food source that is low in calories. They provide many essential vitamins and minerals. For optimum health, it is recommended that you consume nine servings of vegetables daily. Vegetables are divided into several categories: dark green, orange, beans and peas, starchy, and non-starchy vegetables. Beans, peas and starchy vegetables--such as corn, potatoes and green peas--contain more carbohydrates and are lower in nutrient value than non-starchy vegetables. You should consume mainly non-starchy and green vegetables to get your nine servings daily. Some good examples of vegetables to include in your diet are spinach, broccoli, asparagus, tomatoes, carrots and cauliflower.
Fruit
Fruit is another food that is nutrient-dense and low in calories. Fruits are higher in sugar than vegetables because they contain a naturally occurring sugar called fructose. Because of the higher sugar content, you should only consume three to five servings of fruit daily. Most fruits are similar in the amount of sugar they contain. Fruits are a good source of vitamins and minerals, as well as fiber. It is better to eat whole fruits than to drink fruit juice, but if you do drink fruit juice, be sure it is 100 percent fruit juice with no added sugar. Good examples of fruits to eat are apples, oranges, berries, bananas, grapes and melons.
Milk
Milk is a good source of calcium and also contains protein. It is best to consume sources of milk that are low-fat or fat-free. You do not have to only drink milk in order to get the recommended amount of calcium you need. Cheese, yogurt and ice cream are other sources of calcium besides milk. The recommended number of servings from the milk group vary among age groups. Refer to the Food Guide Pyramid for appropriate servings for your age group.
Meat and Beans
The meat and beans group is the main protein group. Meat is an animal-based protein, and beans are a plant-based protein. Meats contain saturated fat so you should consume lean sources of meat like skinless chicken and turkey, center cut pork, fish and lean beef. Beans are a healthy source of protein and nutrients, and include types like kidney beans, pinto beans, lima beans, black-eyed peas and lentils. This group also includes eggs, nuts and seeds because they are also sources of protein. You should consume about 5 to 6 oz. daily from this group.
Oils
Oils are a source of fat that our bodies need for certain functions and some are essential for health. Oils like olive and canola are heart-healthy because they contain monounsaturated and polyunsaturated fatty acids. This group includes nuts, olives, some fish and avocados. Other good oils to consume are cottonseed oil, corn oil, safflower oil, soybean oil and sunflower oil. You should consume about 5 to 7 tsp. of these types of fats daily.
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