Eating nutritious food is an important part of a healthful lifestyle, but it can be difficult to make the right choices. Is whole grain bread better than white bread? Is skim milk better than 2 percent? To help people when it comes to food choices, the U.S. Department of Agriculture has identified six food groups and created a pyramid so people understand how much they should eat of certain foods. Following the pyramid can make eating well a little easier.
Grains
The grain food group consists of breads, pastas, rice, cereals, crackers and pretzels. The USDA recommends that people choose foods containing whole grains instead of refined grains, which means the grains have been processed in a way that removes the bran and germ. Whole grains include oatmeal, whole-wheat flour, brown rice, bulgur and whole cornmeal, while white flour and white rice are refined grains.
Fruits
The fruit food group includes any fruit, whether it be fresh, frozen, canned or pureed. Even 100 percent fruit juice counts as a serving of fruit. The USDA recommends that people eat a variety of fruits instead of sticking with the same one or two fruits.
Vegetables
People are encouraged to eat a variety of vegetables. Vegetables are divided into five groups based on the nutrients they contain. Starchy vegetables include corn and potatoes, orange vegetables include carrots, squash and sweet potatoes, and dark green vegetables include broccoli, spinach and many types of greens. The other two groups are peas and dried beans, and the other vegetable group covers all the vegetables that do not fall into the other categories. The USDA recommends that people choose more orange and dark green vegetables as well as peas and dried beans.
Dairy
The dairy food group includes all dairy-based products, such as milk, cheese and yogurt. Only dairy products that retain their calcium in processing are considered part of the dairy food group. Foods that do not retain their calcium include butter and cream cheese. The USDA recommends looking for low-fat or fat-free dairy products.
Meat/Protein
Meats and proteins are a large part of many people's diets. In addition to meat, people get protein from eggs, nuts and dried beans and peas, which are also included in the vegetable group. The USDA encourages people to pick lean proteins, such as lean cuts of beef, pork, veal and ham as well as poultry and seafood. In addition, cook your protein in a way that does not add a lot of fat and calories, such as by grilling or baking it.
Fats and Oils
The last food group, the fats and oils, is the group that should be used as sparingly as possible. The USDA recommends getting much of your fat intake from foods such as meat and poultry. Plant oils such as canola oil and olive oil are are more healthful choice than butter and lard, which are considered fats.
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