Food groups refer to the classification of foods that share similar nutritional properties. The United States Department of Agriculture lists six basic food groups as a guideline to help us make healthy decisions for our diet. The composition of these food groups represents science-based advice to help people live longer and healthier lives.

Grains

Grain products include bread, bagels, oatmeal, crackers, cereal, rice, and pasta. These foods are rich in complex carbohydrates and therefore an important source of energy for our bodies. Grain-based products form the foundation of a nutritious diet. At least half of the grains we eat should consist of whole grains.

Vegetables

Vegetables are an excellent source of fiber, vitamins, carbohydrates, and minerals. Eating a variety of vegetables ensures a well rounded intake of nutrients. Fresh and frozen vegetables are preferred because they contain more nutrients than cooked or canned vegetables.

Fruits

Fruits replenish our bodies with vitamins, fiber, and carbohydrates in the form of fructose. As with vegetables, fresh or frozen fruit are preferred because of their higher nutritional value. Fruit juices, however, have a high sugar content and should therefore be consumed in moderation.

Calcium-rich foods

We get most of our calcium from dairy products such as milk, yogurt, and cheese. These foods also provide us with Vitamin A, phosphorus, and protein. Because regular cow milk has a very high fat content, skim or fat-free milk is the preferred choice. Those who are lactose-intolerant or allergic to dairy may consume calcium from other sources, such as soy-based foods.

Meat, Poultry, Fish, Eggs, Legumes, and Nuts

These foods provide protein, iron, zinc, and B vitamins. Lean meats and poultry are preferred over meats with high fat percentage, such as found in many processed meats. Meat is healthiest baked, boiled, or grilled. Eggs have a high concentration of protein. Peas and beans are an excellent nutritional choice because they are low in fat and high in fiber. Nuts are a good source of protein and iron, but they are higher in fat than other plant foods.

Fats, Oils, and Sweets

Best sources are oils from nuts, vegetables, or fish. These healthy fats improve cholesterol levels and also protect the heart. Products containing saturated fats, such as butter and lard, should be used sparingly. Sweets have no or little nutritional value and should be eaten in moderation.

Source:

United States Department of Agriculture

Resource:

Centers for Disease Control and Prevention

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