The five food groups, also known as the food pyramid, are a set of nutritional guidelines adopted by the USDA that recommend a healthy diet for Americans. Each food group includes directives for how much to eat and what type of foods to eat within the group. The five food groups include grains, fruits and vegetables, dairy, protein and fats, oils and sweets.
Grains
Grains, such as pasta, rice, bread and cereal, contain carbohydrates, fiber, minerals and vitamins and are important for energy. Whole grains, which have not been refined or overly processed, are the healthier choice as they still retain most of their nutrients. White breads, flours and rice have been refined and bleached, which reduces their nutrient content. Although many of these say that they are fortified with vitamins, it is not enough to equal that of whole grains. The food pyramid suggests that you get six to 11 servings of grains per day.
Fruits and Vegetables
Fruit provides necessary nutrients, including vitamins A and C and potassium. They are also a good source of fiber. The guidelines suggest consuming two to four servings of fruit per day. Vegetables provide necessary nutrients including vitamins A and C, folate, magnesium and iron. They are also a good source of fiber and low in fat. The most nutrient-rich vegetables are brightly colored orange, red and dark green. The guidelines suggest eating three to five servings per day. Vegetables contain less sugar than fruit, so it is permissible to eat more of them in a day.
Dairy
The dairy group includes yogurt, milk and cheese, which provide calcium, protein, riboflavin, and vitamins A and D. Some milk products can be high in fat so it is recommended to choose the low-fat varieties. People who do not drink milk may choose soy, rice or almond substitutes. The recommended number of daily servings is two to three.
Protein
Meat, poultry, seafood, eggs, beans and nuts are a good source of protein, B vitamins, iron and zinc. Meat should be consumed sparingly because it is high in fat. Choose lean meats and poultry and remove the skin from poultry to reduce saturated fat content. The food pyramid guidelines recommend consuming two to three portions a day.
Fats, Oils and Sweets
This group contains all sweeteners, cooking oils and other fats. Included in this group is sugar, honey, agave, artificial sweeteners and other natural sugars, butter, lard, and olive, canola, vegetable and other oils. The recommendation is foods in this category be used sparingly.
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