The number of food groups in the U.S. Department of Agriculture dietary guidelines has varied from four to 12. Since the introduction of five food groups in 1916, USDA has been making broad dietary recommendations based on groupings of food. As more becomes known about diet and disease the classifications of food have changed. The Basic Seven Food Groups were defined in 1941. The groups were consolidated back to four basic groups in 1955 and expanded to five in 1992. Beginning in 2005, the USDA uses seven categories of food in MyPyramid as the basis for dietary recommendations. The National Heart, Lung, and Blood Institute's DASH diet, Dietary Approaches to Stop Hypertension Diet, has eight food categories.
Grains
The USDA recommends that at least half of the grains you eat should be whole grains such as whole wheat bread. A total of 6 to 8 oz. of grains should be eaten daily. Grains are sources of fiber, which lowers cholesterol.
Vegetables
MyPyramid has several vegetable subgroups: dark green, orange, dry beans and peas, starchy vegetables, and other vegetables. Tomatoes, cucumbers and peppers are technically fruits but are considered vegetables in the USDA classifications. Eating a total of 2.5 to 3 cups of vegetables from different subgroups decreases your chance of having a stroke or cancer.
Fruits
The USDA recommends consuming 1.5 to 2 cups of fresh, canned or dried fruits, which provide potassium, fiber, vitamin C and folate. Fruit juice does not contain fiber so consumption should be limited. Vitamin C is required for growth and repair of tissue.
Milk
Low-fat milk, cheese and yogurt but not calcium-fortified soy beverages are in this category. Dairy products are fortified with vitamin D and naturally contain calcium necessary for bones and teeth. Recommended intake is 3 cups of milk products.
Oils
Polyunsaturated fats and monounsaturated fats are liquid at room temperature and contain essential fatty acids and vitamin E. USDA recommends intake of 5 to 7 tsp. oil from nuts, fish, cooking oil and salad dressings and limiting consumption of saturated fats such as palm kernel oil, butter and hydrogenated oils. Saturated fats increase the risk of heart disease.
Meat and Beans
This category includes lean beef, pork, poultry, fish, beans, nuts and eggs. This category supplies protein which is in every cell. Omega-3 fatty acids in fish may reduce risk for cardiovascular disease. Almonds, hazelnuts and sunflower seeds are good sources of vitamin E and B vitamins.
The DASH diet splits this category, recommending 3 to 6 weekly servings of lean meats, poultry and fish; and 3 to 4 servings of nuts, seeds, and legumes.
Discretionary Calories
The last category of foods is discretionary calories. This category includes saturated fats, sweeteners, alcohol as well as extra calories from additional servings of other food categories. Eating 1.5 oz. cheddar cheese counts as a serving of dairy products and as 90 discretionary calories due to the fat content. Depending on age and gender, USDA recommendations allow for 130 to 360 discretionary calories.
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