The Food Groups

Daily you need more than 50 nutrients from food, including those that supply calories (carbohydrates, protein, and fat) and those that help with various body functions (vitamins, minerals, and water). Despite claims to the contrary, there are no known advantages to consuming large quantities of a specific nutrient or food. Each day, you should eat a variety of foods from each food group to get the nutrients you need.

Bread, Cereal, Rice, and Pasta

Foods in the bread, cereal, rice, and pasta group have carbohydrates to give you energy, as well as B vitamins and iron. Use whole grains—100 percent whole wheat bread, barley, oats, quinoa, and brown rice—to give your meals a boost of fiber. Go easy on sugary and high-fat choices, such as cookies and cake.

Fruits and Vegetables

Fruits and vegetables provide fiber and vitamins A, C, and E. Choose deeply colored vegetables and fruits to get the most nutrients, such as cantaloupe, tomatoes, oranges, berries, and squash. Eat at least five servings from a variety of fruits and vegetables each day. Limit fruit juices, which are low in fiber and high in calories.

Milk, Yogurt, and Cheese

Dairy products are great sources of calcium and also provide protein. Choose nonfat or low-fat products such as skim milk to get nutrients without adding a lot of fat and calories.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

Meat, poultry, fish, dry beans, eggs, and nuts provide protein and iron. Choose lean cuts of meat. When preparing, trim the fat, remove skin from poultry, and drain any grease used in cooking.

Fats, Oils, and Sweets

Fat is an essential nutrient, but many foods in this group—including cream, butter, gravy, and salad dressing—provide a lot of calories with few nutrients. Limit the amount of foods you eat from this group, keeping your fat intake at less than 30 percent of your total calories.

Serving Sizes

The amount of food you need depends on your age, gender, physical condition, and activity level. Everyone should have at least the minimum number of servings from each food group daily. Many men, women, older children, and teenagers need more.

The number of servings from each food group may sound like a lot, but it’s really not. One serving is not the same as one helping. Serving sizes for each food group are listed next.

Bread, Cereal, Rice, and Pasta

• 1 slice of bread
• 1/2 cup hot cereal
• 1 cup dry cereal
• 1 6-inch tortilla
• ½ cup rice or pasta

Fruits

• 1 medium fruit
• ½ grapefruit
• ¾ cup juice
• ½ cup cut-up fruit, berries, canned, cooked, or frozen fruit
• ¼ cup dried fruit

Vegetables

• ½ cup cooked vegetables
• 1 cup raw, leafy vegetables
• ¾ cup vegetable juice
• ½ cup chopped raw vegetables
• 1 small potato

Milk, Yogurt, and Cheese

• 1 cup (8 ounces) milk or yogurt
• 1½ ounces cheese
• 1 cup frozen yogurt
• 1 cup cottage cheese (equals half a serving)

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

• ½ cup tuna or ground beef
• 1 small chicken leg or thigh
• 1 medium pork chop
• 1 chicken breast
• ¼-pound hamburger patty
• 1 egg
• 2 tablespoons peanut butter
• ½ cup lentils, peas, or dry beans
• ½ cup tofu

Special Concerns

Saturated Fat and Cholesterol
Foods high in saturated fats, trans fatty acids, and cholesterol tend to raise levels of cholesterol in the blood. Limit the amount of saturated fat and cholesterol in your diet. Foods high in saturated fats include high-fat dairy products and meats, lard, palm oil, and coconut oil. Foods high in trans fatty acids include baked goods made with shortening, such as crackers and cookies. Foods high in cholesterol include liver and other organ meats, egg yolks, and dairy fats.

Calcium
Calcium requirements depend on your age, gender, and health status. Try to eat at least two or three servings of low-fat dairy products each day. If you don’t like dairy products or can’t tolerate them, try processed foods that have been fortified with calcium, such as orange juice and breakfast cereals.

Salt and Sodium
Most people get too much salt in their diet. Limit the amount of salt you add to your food—use herbs and spices to flavor your food instead. Limit fast, convenience, and canned foods to keep your sodium intake under control.

Alcohol
Alcoholic beverages supply calories but few nutrients. If you drink alcohol, do so in moderation. Drinking in moderation is defined as no more than one drink per day for women and no more than two drinks per day for men. (One drink equals 12 ounces of beer, 5 ounces of wine, or 1½ ounces of 80-proof liquor.) Although research has shown that drinking alcohol in moderation may have some health benefits, the evidence is not strong enough to make it worthwhile to start drinking if you don’t. Too much alcohol can cause a number of health problems.

Dietary Supplements
Although most people don’t need dietary supplements, some people with special nutrition needs can benefit from them. Some supplements can be harmful in large amounts. Talk to your doctor about whether you need dietary supplements and how much to take.

Food Safety
Eating even a small portion of food that’s been contaminated by bacteria or viruses can make you sick. Follow these steps to make sure the food you eat is safe.

• Wash your hands before eating.
• Wash fruits and vegetables thoroughly.
• Use special care when handling meats. Wash all utensils, countertops, and anything else that comes in contact with raw meat.
• Cook all meat, poultry, and seafood thoroughly.
• Drink only pasteurized milk and juices.
• Store foods at low temperatures (below 40°F) to minimize bacterial growth. Thaw food in the refrigerator, not on the kitchen counter.
• In restaurants, avoid foods that may have bacterial contamination, such as salad bars, sushi and raw or undercooked meat, shellfish, poultry, and eggs.

Healthy Eating Tips

• Use plant foods (fruits, vegetables, and whole grains) as the foundation of your diet. These foods make you full with fewer calories, promote digestion, and include protective substances that can prevent disease.
• Eat baked, grilled, and broiled foods rather than fried foods.
• Plan ahead. Know what you are going to have for supper before the day begins.
• Add fruit as the sweet treat at the end of a meal or as a snack.
• Drink water instead of soft drinks and sweetened beverages such as sports drinks and lemonade.