The basic food group categories have changed over the years as understanding of the benefits of eating certain foods has grown. The basic four groups: meat, vegetables and fruits, grains and dairy have been modified to include a larger emphasis on whole grains and a lesser emphasis on meats. The basic four has become the basic five, or in some cases, six food groups, with whole grains composing the largest group. A number of different organizations have devised food pyramids divided into different food groups.
Whole Grains
The United States Department of Agriculture has placed increased emphasis on whole grains in their food pyramid, recommending that men and women eat, on average, a minimum of 3 oz. of grains daily, with at least half coming from whole grains. Whole grains contain the entire grain kernel, including the bran, germ and endosperm. Brown rice, oatmeal, whole wheat flour, whole cornmeal and bulgar are all whole grains. Refining grains by milling removes many of the nutrients. The Mayo Clinic food pyramid places all carbohydrates into one food class, and recommends four to eight servings per day. The Dietary Approaches to Stop Hypertension, or DASH plan, designed by the National Heart, Lung and Blood Institute, also lists grains as one food group.
Vegetables and Fruits
Vegetable and fruits, previously grouped together, are now separated in several food pyramids. Vegetables and fruits can also be classified with carbohydrates, since they contain sugars and starches. The Mayo Clinic suggests three servings per day, minimum, of each. The USDA pyramid divides the vegetable group into dark green, orange and starchy vegetables plus dry beans and peas.
Dairy
Some pyramids still separate dairy into a separate category; the Mayo Clinic pyramid combines dairy with protein, because most dairy products also contain large amounts of protein. Dairy products also contain large amounts of calcium, the most abundant mineral in the body, which helps build strong bones and teeth.
Meats
The meat group includes beef, poultry, pork, shellfish and fish, all important sources of protein. The USDA pyramid places nuts and dry beans, also high in protein, in this category, which they label meat and beans. The DASH plan suggests limiting lean meats to 6 oz. per day. Many meats are high in saturated fat, which may contribute to high cholesterol levels and heart disease.
Fats
Fats include vegetable oils, butter, avocados, some fish and olives, depending on whose pyramid you're looking at. The Mayo Clinic pyramid suggests eating three to five servings of fats per day. Choose unsaturated fats over saturated fats, which can increase cholesterol levels.
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