Food Group Tips

Grain Food Group

These foods provide complex carbohydrates (starches), which are an important source of energy. They also provide vitamins, minerals and fiber. From the Food Guide Pyramid, 6 to 11 servings of these foods are required per day.

Starches are not fattening by themselves. Most of the calories associated with starches are from the items we are to these foods or the items we cook these foods in. Some examples are:

Butter or sour cream on bread
Cheese sauces on pasta
Sugar or fat used with flour in cookies

Selection Tips

To meet the daily fiber requirement, choose some of the 6 to 11 servings from food made with whole wheat. Some examples are whole wheat bread or whole wheat cereal.
Select foods in this group that has little fat and sugars. Baked goods are in this group but have high sugar and fat content.
If you use prepackaged foods, use only half of the butter or margarine and if milk or cream is required use low fat milk.

Vegetable Food Group

The vegetable food group is important because it provides us with the vitamins and minerals we require each day. These foods are good sources for Vitamin A, C and folate. They also provide us with iron and magnesium; two minerals required for a healthy diet.

According to the Food Guide Pyramid we need 3 to 5 servings of food from this group every day. xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Selection Tips

Eat a variety of vegetables since they provide different nutrients.

Spinach, romaine lettuce, broccoli (dark-green leafy)
Carrots, sweet potatoes (deep-yellow)
Potatoes, corn, peas (starchy)
Navy, pinto and kidney beans (legumes)
Lettuce, tomatoes, onions, green geans

Make sure that you eat the dark-green leafy vegetables several times a week since they are high in vitamins and minerals
Use only low fat dressings and spreads on any vegetables.

Fruit Food Group

The fruit food group is important because it provides us with important amounts of vitamins we require each day. These foods are good sources for Vitamin A, C and potassium.. They are also low in fat and sodium.

According to the Food Guide Pyramid we need 2 to 4 servings of food from this group every day. xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Selection Tips

Choose fresh fruit and fruit juices rather than canned fruits in heavy syrups unless you can handle the extra calories from the sweetened syrups.
Choose whole fruits instead of juices because whole fruit has a high fiber content.
Eat citrus fruits, melons and berries often since these are rich in Vitamin C.
Only 100% fruit juices count for this category. Punches and other drinks have so much added sugars they should be used sparingly if at all.

Meat Food Group

The meat food group is important because the combination of the components provides us with proteins, B vitamins, most other required vitamins and minerals, iron and zinc. Poultry, fish and meat are rich in protein, iron, B vitamins and zinc, while dry beans, eggs and nuts are rich in most vitamins and minerals as well as protein.

According to the Food Guide Pyramid we need 2 to 3 servings of food from this group every day. Two servings are equivalent to 5 ounces of cooked lean meat, poultry or fish; three servings are equivalent to 7 ounces. xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Selection Tips

Choose meat, poultry and fish that have the lowest fat content. This is lean meat or poultry without the skin.
Broil, roast or boil instead of frying to keep the fat content low.
Use only 1 egg yolk per person in any egg dish. Make larger portions by adding extra egg whiles. Egg yolks are high in cholererol.
Nuts and seeds have a high fat content so use in moderation.

Dairy Food Group

The dairy food group is important because it is one of the best sources of calcium and it also provides protein, vitamins, and minerals.

According to the Food Guide Pyramid we need 2 to 3 servings of food from this group every day. Two servings for the majority of people. Three servings for teenagers, young adults to age 24 and pregnant or breastfeeding woment. xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Selection Tips

1-1/2 to 2 ounces of cheese and 8 ounces of yogurt is equivalent to 1 cup of milk for calcium content.
One cup of cottage cheese is only 1/2 serving of milk due to the lower calcium content.
Certain cheeses and ice cream are high in saturated fats.
Always choose lowfat or "part skim" cheeses or milk desserts or frozen yogurts.