The Food Groups

1. The Food Groups The food groups are a way of classifying all foods. Each food group has guidelines on how much to eat and what kinds of food to eat. Jonathan Ting Kevin Cascio

2. Grains Whole Grains Refined Grains Refined grains have been milled, which removes the bran and germ. This gives a finer texture and improves shelf life, but removes dietary fiber, iron, and many B vitamins. Examples: White flour Degermed Cornmeal White rice White Bread • Whole grains contain the entire grain kernel- the bran, germ, and endosperm. • You should eat more whole grains than refined grains. • Some examples of whole grains are: • Whole-wheat flour • Bulgur (cracked wheat) • Oatmeal • Brown Rice • Whole Cornmeal

3. Vegetables • Any vegetable or 100% vegetable juice counts as part of the vegetable group. • Vegetables may be raw, cooked, fresh, frozen, canned, dried/dehydrated, whole, cut-up, or mashed. • Vegetables are organized into 5 subgroups, based on nutrient content. The subgroups are: • Dark green vegetables • Orange vegetables • Dry beans and peas • Starchy vegetables • Other vegetables • All vegetables do not contain any cholesterol. • When eating vegetables, you should vary the types that you eat.

4. Fruits • Any fruit or 100% fruit juice is part of the fruit group. • Fruit may be fresh, canned, frozen, dried, whole, cut-up, or pureed. • Fruits are better whole or cut-up, rather than in juice form because there is more fiber. • When purchasing canned fruits, select fruit with 100% fruit juice or water, instead of syrup. • You should eat a variety of fruits.

5. Milk • All fluid milk products and many food made from milk are considered part of this food group. • Foods made from milk that retain their calcium content are part of the group, while foods that do not retain most of their calcium content, like cream cheese, cream, and butter, are not. • You should eat a lot of calcium-rich foods that are low-fat or fat free. • Some examples are: • Pudding made with milk • Frozen yogurt • Ice cream • Cheese • Milk

6. Meats/Beans • All foods made from meat, poultry, fish, dry beans, peas, eggs, nuts, and seeds are considered part of this group. • Dry beans and peas are part of this group as well as the vegetable group. • Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently rather than meat or poultry. • When eating meat, it is better to eat baked, broiled, or grilled meat instead of fried meat.

7. Examples of Meats/Beans • Meats: beef, ham, lamb, bison, rabbit, venison, liver, giblets • Dry beans and peas: black beans, black-eyed peas, chickpeas, kidney beans, tofu, garden burgers, veggie burgers. • Fish: catfish, cod, flounder, salmon, snapper, tuna, clams, crab, crayfish, lobster

8. Oils • Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. • Some common oils are: • Canola oil • Corn oil • Olive oil • Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources do not contain any cholesterol. • Most oils should come from fish, nuts, and vegetables; and you should limit the amount of oils obtained from butter, margarine, and lard.

9. Summary • Every single food in the world falls into one of the food groups. • Make half your grains whole grain. • Vary your veggies, eat more dark green, orange veggies, and more dry beans and peas. • Eat a variety of fruits, and choose fresh, frozen, canned, or dried fruit over fruit juices. • Make most of oils come from fish, nuts, and vegetables, and limit solid fats like butter, margarine, shortening, and lard. • Eat a lot of calcium-rich foods, and pick low-fat or fat-free. • Eat lean meats, more fish, beans, peas, nuts, seeds, and they should be baked, broiled, or grilled rather than fried.

10. Questions! • Is fruit healthier whole or in juice form? Whole. • What food groups are dry beans and peas located in? Meats and Beans and Vegetables. • Is cream cheese part of the milk group? No.

11. Works Cited • www.mypyramid.gov • All pictures taken from clip art