By understanding the basic food groups, you'll be able to plan a healthy daily diet. Although there used to be only four food groups, the United States Department of Agriculture defined six food groups in 2005, which are displayed in a "food pyramid." This pyramid is made up of vertical stripes converging at the top of the pyramid. Larger stripes mean more servings of a food group, and smaller or thinner stripes mean less servings.
Grain
At least half of your daily allowance of grain should come from the whole grains. These include whole wheat, whole oats, oatmeal, bulghur, cornmeal, whole wheat flour, brown rice, quinoa, millet, amaranth, sorghum, triticale, whole rye, barley and popcorn. Refined grains should be limited; these include white flour, white bread and white rice. The amount of grain you should include in your diet is based on your age and activity level, but the U.S. Department of Health and Human Services recommends consuming three or more ounce-equivalents of whole-grain products each day.
Vegetables
Vegetables and 100 percent vegetable juices belong to this group. Vegetables are sub-categorized by their nutrient content and color. Dark green leafy vegetables include kale, broccoli, romaine lettuce, spinach and bok choy. Orange vegetables such as carrots, sweet potatoes, butternut squash, acorn squash, hubbard squash and pumpkin make up another group. Starchy vegetables include potatoes, corn, lima beans and green peas. The last sub-group consists of all the other vegetables: artichokes, asparagus, green beans, cauliflower, cabbage, mushrooms, cucumbers, eggplant, tomatoes, beets, onions, zucchini, parsnips and okra. Dry beans and peas may be considered part of the vegetable group if your diet consists of a lot of meat. Otherwise, they count as part of the meat and bean group, especially if you are vegetarian.
Fruits
Choose from any of the whole fruits, whether they're dried, canned, fresh or frozen. Fruit juices that are 100 percent fruit may be included, but these should be consumed in moderation. This group includes apples, avocados, apricots, bananas, berries, cherries, grapes, mangoes, pineapple, papaya and citrus fruits such as lemons, limes, oranges, grapefruits and tangerines. This group also includes melons such as cantaloupe, watermelon and honeydew, along with nectarines, peaches, plums, pears, prunes and raisins.
Milk
The milk group includes any fluid milk products, along with products made with milk that have calcium. Choose from the low- and non-fat varieties of milk, cottage cheese, yogurt and cheese. Foods such as cream cheese, butter and cream are not included here, as they don't contribute much calcium and are high in fat. If you are lactose intolerant or have dairy allergies, choose foods high in calcium or calcium-fortified foods. Lactose-free milk and calcium-fortified soy milk may be substituted instead.
Meat and Beans
Proteins from this group include lean meats, poultry, fish, eggs, nuts and dry beans. Choose cuts of meat and poultry that contain less fat, and broil, grill or bake them to reduce your added-fat intake. Fish have healthier fats -- monounsaturated fats, polyunsaturated fats and omega-3 fatty acids -- than the saturated fats found in meats and all animal products. Nuts and seeds are good snack choices from this group. Some examples are sesame seeds, almonds, cashews, pecans, peanuts, pumpkin seeds, sunflower seeds and walnuts. Also included in this protein-based group are dry beans such as navy beans, white, kidney, red, pinto, soy and garbanzo beans. Green split peas and black-eyed peas round out the bean category. Check out soybean products such as tofu, tempeh and soymilk, as they are also part of this protein group.
Oils and Fats
Choose most of your fats and oils from fish, nuts and vegetable oils. Limit your intake of solid fats such as butter, margarine and lard. It's best to avoid foods with trans fats in them -- this information will be listed on all packaged food labels. Foods such as mayonnaise and salad dressings contain oils, but plant-based oils are healthy, as they have no cholesterol. However, coconut oil and palm kernel oil are high in saturated fats and are considered solid fats.
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