Information on Food Groups

The food groups that make up a balanced diet vary somewhat from one publication to the next, but all agree that you should try to eat more of some groups and far less of others. By understanding the various groups and trying to include a variety of foods in each meal, you can help ensure that you are eating the healthiest diet possible.

Grains

• All types of bread belong in the grain group.

  The grain food group encompasses foods such as bread, rice, cereal, pasta and oats. Whole grains are healthier than white grains. Whole-wheat bread, corn tortillas and brown rice are better choices than white bread, flour tortillas and white rice. The USDA food pyramid indicates that adults should eat 6 to 8 oz. of grains each day. At least half of these should be whole grains.

Fruits

• Fresh berries are a sweet source for your daily fruit servings.

  Fruits provide many important vitamins. Examples of some popular fruits are apples, oranges, bananas, berries, melons, plums, papaya, mangoes, raisins and grapes. Fruit can be purchased fresh, dried, frozen or canned. Fresh fruits typically provide the most nutritional value. Fruit juices that are made from 100 percent fruit juice also provide healthy servings of fruit. Beware of juices that are not 100 percent fruit juice, however, as these contain very high amounts of sugar. Adults should consume 1 1/2 to 2 cups of fruit each day.

Vegetables

• A mixed salad can include many different vegetables.

  Vegetables can be prepared in many ways to make it easier to consume the recommended 2 to 3 cups that adults should eat each day. Vegetables provide many vitamins and minerals and are a crucial part of a healthy diet. Salad greens, various types of squash, cucumbers, beets, onions, potatoes and mushrooms are all vegetables. You can eat most vegetables raw, steamed, mashed, sauteed and even grilled. Avoid using a lot of butter, margarine or oil in the preparation as these will add fat and calories to the dish.

Dairy

• Skim milk is the best choice for adults.

  Dairy products include milk, cheese and yogurt. The USDA's food pyramid calls this the "Milk Group" and only includes milk products that retain their calcium, excluding items such as butter and cream. Adults should consume 3 cups of milk products each day (1 1/2 to 2 oz. of cheese can be substituted for each cup of milk). These provide important calcium, though they can be high in fat. Choose low-fat options whenever possible.

Meats and Beans

• Fish belong in the same group as meat and beans.

  The group dubbed "Meat and Beans" by the USDA's food pyramid can be referred to by many other names depending on the source you're using. This group contains more than just meat and beans; it also includes fish, poultry, eggs, seeds and nuts. Adults should consume around five or six ounces of these types of foods each day, opting for lean, unprocessed products whenever possible.

Oils

• Cooking oils should be used sparingly.

  In the USDA food pyramid, oils and fats have a group all to themselves. Butter, tallow, margarine and all oils such as corn oil, olive oil and canola oil belong here. Other pyramids sometimes include sugars in this group as well. All of the foods in this group should be limited as much as possible.