Foods are categorized into five main types based on their nutrient content. The U.S. Department of Agriculture developed the food pyramid to outline each main type of healthy food and provide a visual aid to make choosing healthy foods easier. Because each type of healthy food provides different nutrients, you should eat some foods from each group every day.
Grains
Grains are any foods made from wheat, rice, barley, oats or cornmeal. The grain group is divided into two subgroups: whole grains and refined grains. Whole grains contain the whole grain of the plant, which includes the bran, germ and endosperm. These whole grains are the healthier choice. Refined grains are those that have been milled and contain only the endosperm. Examples of grains include rice, oatmeal, popcorn, pasta, bread and crackers.
The basic nutrients from the grain group are carbohydrates and fiber, but you also obtain some vitamins and minerals from grains. To up the nutritional value, choose whole grains whenever possible and look for foods that contain whole wheat listed as the first ingredient.
Vegetables
The vegetable group includes any vegetable or 100 percent vegetable juice. The USDA organizes vegetables into five subgroups: dark green, red and orange, starchy, beans and peas and other -- based on nutrient content.
Vegetables are low in fat and calories and high in fiber, folate, iron, magnesium, vitamin A and vitamin C. Choosing a variety of vegetables from each subgroup helps meet your nutrients needs.
Fruits
The fruit group includes any fruit or 100 percent fruit juice. Fruits supply you with potassium, vitamin A and vitamin C, as well as fiber. Fruits with the skin and whole fruits have more fiber than fruit juice, so choose these whenever possible. Although fruit juice has vitamins and minerals, it is a concentrated source of sugar. As with vegetables, choose a variety of different fruit colors.
Dairy
Fluid milk products and most foods made from milk, such as cheese, yogurt and ice cream, belong to the dairy group. Dairy products are the richest sources of calcium in the diet. Dairy products also supply riboflavin and protein and are often fortified with vitamins A and D.
Choose fat-free or low-fat dairy products whenever possible. Full-fat versions have more calories and saturated fat, making them less healthful choices.
Protein
The protein food group encompasses meat, poultry, fish, beans, peas, eggs, nuts, seeds and soy products. In addition to protein, the foods in this group supply iron, zinc and B vitamins.
As with dairy products, different protein foods have varying fat content. Choose lean proteins, like fish, skinless poultry, nuts, seeds and beans over fatty cuts of meat, like ground beef.
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