Similar foods are grouped together into food groups that represent sources of specific nutrients you need to get in your diet to stay healthy. The U.S. Department of Agriculture's food pyramid and dietary guidelines represent the food groups and the number of servings you should eat from within each group. Knowing which foods are in each group and how much you should eat allows you to choose your favorite foods from each group to come up with a balanced meal plan that suits your individual needs and tastes.
Grain Group
The grain group is best represented by whole grains such as bulgur, brown rice, quinoa, oats and barley, and whole-grain products such as whole-wheat flour, spelt flour, wheat bran, wheat germ, oat bran and rice bran. These products are found in bread, muffins, pasta, rice, cereals, pancakes, popcorn and crackers. Whole-grain foods in this group supply fiber, iron and B vitamins in the diet. One of the key recommendations of the Dietary Guidelines for Americans is to include at least 3 oz. of whole grain foods in 6 to 11 total servings of grains recommended each day.
Vegetable Group
The vegetable group features green vegetables, such as spinach, collard greens, kale, broccoli, romaine lettuce, watercress and orange vegetables, such as carrots, winter squash and sweet potatoes, because these vegetables are some of the most nutritious in the group and are especially rich in vitamins A and C. Other vegetables, such as asparagus, sweet peppers and tomatoes, supply these and other vitamins. Legumes, such as dried beans and peas, which are important sources of iron, fiber and other nutrients, are also included in the vegetable group. The USDA recommendation for vegetables is at least 2.5 cups each day.
Fruit Group
Like vegetables, most types of fruit are rich sources of vitamins A and C, as well as fiber and other nutrients. Fruits are grouped separately from vegetables because they have a higher sugar content and are higher in calories. This is important to people with diabetes and other medical conditions and people who are trying to reach or maintain a healthy weight. The recommendation for fruit, which includes fresh, frozen, canned and juice, is about 2 cups per day.
Dairy Group
The dairy group emphasizes low-fat varieties of milk, cheese, yogurt and other dairy products that are traditionally high in fat. To get enough calcium in your diet, drink two to three cups of low-fat or skim milk or consume the equivalent in other dairy products. Milk is usually fortified with vitamins A and D, and most foods in the dairy group are also good sources of protein. The dairy group also includes foods made with milk and other dairy products, such as pudding, ice cream and frozen yogurt.
Meat Group
The meat group includes lean cuts of meat, poultry, fish, shellfish, eggs and meat substitutes, such as dry beans, peas, nuts, seeds and soy protein products. The primary nutrient provided by foods in the meat group is protein, but these foods are also important sources of iron, B vitamins and minerals. The food pyramid recommendation for food from the meat group is 5 to 7 oz. each day.
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