Two food groups -- grains and vegetables -- should make up the bulk of your diet, according to recommendations from the U.S. Department of Agriculture. Though the amount recommended varies depending on your age, sex and level of physical activity, adults should eat between five and eight servings of grains daily and between 2 and 3 cups of vegetables a day.
Recommended Amounts
The USDA recommends women 19 to 50 eat 6 ounce equivalents of grains, while women 51 and older should eat 5 ounce equivalents.The USDA recommends men 19 to 30 eat 8 ounce equivalents, men 31 to 50 eat 7 ounce equivalents, and men 51 and older eat 6 ounce equivalents. An ounce equivalent equals a serving, such as one slice of bread, 1 cup of cereal or 1/2 cup of rice or pasta. The recommendations for vegetables include guidelines for women 19 to 50 to eat 2 1/2 cups of vegetables per day, and women 51 and older to eat 2 cups per day. Men 19 to 50 should eat 3 cups of vegetables each day, and men 51 and older should consume 2 1/2 cups per day.
Examples of Grains
The USDA defines grains as any food made from wheat, rice, oats, cornmeal, barley or another cereal. This includes bread, pasta, oatmeal, breakfast cereals, barley and tortillas.
The grain group is divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel and include whole wheat flour, bulgur, oatmeal and brown rice. Refined grains are milled, which removes the bran, germ, much of the dietary fiber, iron and B vitamins. White bread and white rice are examples of refined grains.
Health Benefits
At least half the grains you eat should be whole-grain, the USDA advises. Whole grains provide fiber, B-vitamins and minerals and reduce the risk of some chronic diseases. The health benefits of whole grains include a reduced risk of heart disease, reduced constipation and help with weight management, according to the USDA. Eating a diet rich in fiber-filled vegetables may reduce the risk for heart disease, heart attack, stroke, obesity, type 2 diabetes and some type of cancers, according to the USDA. Vegetables are a low-calorie food, which is helpful in lowering calorie intake over the course of a day.
Other Food Groups
The basic four food groups have evolved as nutrition science has grown. Nearly 20 years ago, the USDA created its Food Guide Pyramid, with fats, oils and sugars taking up the least space at the top and grains occupying the most space at the bottom. In 2005, the food pyramid was replaced with MyPyramid, which included similar dietary recommendations in a different form. In June 2011, the USDA unveiled its MyPlate recommendations. The plate includes five groups: grains, vegetables, fruits, dairy and protein. Grains and vegetables share equal space on the plate, with fruits, dairy and protein making up a smaller part of the recommended diet.
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