According to the United States Department of Agriculture's (USDA) MyPyramid, there are six food groups or categories, including dairy products, meats and protein foods, starches/grains, fruits and vegetables (two separate categories), and fats and oils. Certain foods may be in more than one food group. More often than not, this occurs with the starches/grains, proteins/meats, and fats and oils food groups.
Beans and Peas
Beans, such as pinto, navy, kidney, black and peas are categorized as vegetables however, they are excellent sources of plant protein and are similar to meats in their contribution of certain nutrients. Dry beans and peas may be consumed as vegetarian alternatives for meat. The Food Guide includes dry beans and peas as a subgroup of the vegetable group, and encourages their frequent consumption. The Guide also indicates that dry beans and peas may be counted as part of the meat and protein food group. For example, a 1/2-cup serving of red kidney beans, cooked, provides about 110 calories, and 7 grams of protein (equivalent of 1 oz of meat).
Potatoes and Corn
Starchy vegetables, such as potatoes and corn, are both a starch and a vegetable. They provide more carbohydrate per serving than non-starchy vegetables. One small potato, baked, with skin (about 138 grams) offers 118 calories and 29 grams of carbohydrate, almost the equivalent of 2 starches (in terms of carbohydrate content). A 1/2-cup of cooked corn, from frozen, offers 65 calories and 16 grams of carbohydrate, about the equivalent of 1 starch. Although these foods are in the vegetable group, they also are considered starches due to their nutrition breakdown.
Nuts, Seeds and Nut Butters
Nut butters, such as peanut butter, offer fat and protein. For example, peanut butter is in the meat and meat equivalent food group. Two tablespoons provides about 188 calories and 8 grams of protein (the equivalent of 1 oz of meat). It is also a fat, so 2 tbsp. of peanut butter offers the equivalent of 4 tsp. of oil/fat. The same is true for 1 oz of nuts and seeds, such as hazelnuts, sunflower seeds, almonds and cashews. Hazelnuts also offer the equivalent of 4 tsp. of oil/fat while sunflower seeds, almonds and cashews each provide the equivalent of 3 tsp. of oil/fat. These foods satisfy both protein/meat requirements as well as fat.
Avocados and Olives
Avocados and olives are technically both fruits. However, they are unique fruit, richer in both calories and fat than traditional fruits and lower in carbohydrate content. One medium-sized avocado provides over 300 calories and nearly 30 grams of fat, most of which is heart-healthy monounsaturated fat. Although they are a fruit, avocados are categorized as a fat equivalent. Half of a medium avocado provides the equivalent of 3 tsp. of oil/fat. Similarly, 4 large ripe olives (from canned) is the equivalent of 1/2 tsp. of oil/fat.
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