The U.S. Department of Agriculture (USDA) food groups divide foods with similar nutritional benefits into five categories: protein foods, grains, vegetables, fruits and dairy products. If you compose your meals from a variety of foods within each group, you'll naturally obtain the broad nutrition that sustains life.
Protein
While many foods contain some protein, items in the protein group contribute significant amounts to your diet. Animal-based foods supply complete protein, while plant-based foods contain incomplete protein, which lacks one or more amino acids. The USDA Dietary Guidelines suggest mixing and matching protein foods such as fish, meats, poultry, nuts, seeds, beans and peanut butter for the greatest nutritional value.
Grains
Grain foods include whole ingredients or items made from oats, wheat, corn, rye and barley. The USDA distinguishes nutritionally among whole and refined grain foods, advising that you eat whole grains such as brown rice at least as often as you eat refined grains such as white rice. Whole grains are beneficial particularly for their greater fiber content. Whole-grain cereals, whole-wheat breads and pastas and whole-corn tortillas are examples of grain foods.
Vegetables
All vegetables contain fiber, and each type of vegetable has a different vitamin and mineral makeup. For this reason, it is beneficial to eat different colors and types, from leafy greens such as spinach and lettuce to cruciferous veggies such as broccoli and cauliflower and starchy veggies such as sweet potatoes and corn. Vegetables provide vitamins A, B, C, E and K, potassium, iron, calcium and magnesium.
Fruits
Fruits are additional sources of fiber as well as vitamin C. Colors in this food group indicate different antioxidants and other plant-specific nutrients, so color-coded choices help to vary your dietary intake. Sample kiwis, cantaloupes, strawberries and pineapples for vitamin C and bananas and papayas for additional potassium.
Dairy Products
Dairy items in general are major calcium sources, while most types of milk are enriched with vitamins A and D as well. Foods made from milk, including yogurt and cheese, inhabit this group, which also offers you a choice of protein and fat content. Check the package labels for this information.
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