The basic food groups include grains, vegetables, fruit, milk, meat and beans, and oils, according to the U.S. Department of Agriculture. Most of the foods in each group have nutrients that overlap with those in other groups, although some groups have foods whose essential nutrient content you obtain most easily by eating those foods.
Grains
Whole grains offer fiber and nutrients including B vitamins -- such as thiamine, riboflavin, niacin and folate -- and minerals such as iron, magnesium and selenium. Whole grains provide more nourishment than refined or processed grains. Refined grains do not provide the fiber, magnesium and selenium that whole grains offer. Enriched refined grains, however, may provide as much iron as whole grains.
Vegetables
Vegetables contain potassium, fiber, folate, vitamin A, vitamin E and vitamin C. Potassium-rich vegetables include potatoes, beans, tomatoes, squash, spinach, lentils and split peas. Most vegetables are a good source of fiber without many calories. This makes you feel fuller per calorie, making vegetables a popular choice for weight-loss diets. Broccoli, carrots, cauliflower, tomatoes, green and red peppers and Brussels sprouts offer vitamin A. Carrots, pumpkin and spinach provide vitamin C. Vitamin E-rich vegetables include tomatoes, avocado, spinach, carrots, and turnip greens are good sources of vitamin E.
Fruits
Fruits offer potassium, fiber, vitamin C and folate. Bananas, prunes, cantaloupe, honeydew melon and orange juice provide potassium. All whole fruit contains fiber, but fruit juices do not. Fruits rich in vitamin C include kiwis, oranges, grapefruits, strawberries, cantaloupe, pineapple and mango. For fruits naturally rich in folate, choose oranges or strawberries.
Milk
Essential nutrients from milk, yogurt and cheese include potassium, calcium, vitamin D and protein. Producers add vitamin D to milk. Without vitamin D fortification, dairy foods alone may not provide the body with enough of this nutrient to utilize dietary calcium properly.
Meat and Beans
Meat, fish, poultry and beans provide protein, B vitamins -- such as niacin, thiamine, riboflavin and B6 -- vitamin E, zinc, iron and magnesium. Eating certain fish, such as salmon, trout and herring, also provides essential omega-3 fatty acids. The U.S. Department of Agriculture's food guide pyramid recommends eating seeds and nuts, such as flax and walnuts, to provide essential fatty acids, and sunflower seeds, almonds and hazelnuts, which contain vitamin E.
Oils
Oils contain essential fatty acids and vitamin E. Fish, nuts and vegetable oils offer essential fatty acids. Getting your essential oils from these foods allows you to avoid the negative effects of other fats, such as raising LDL cholesterol levels.
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