What foods are in the grain group?

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include:

* whole-wheat flour* bulgur (cracked wheat)* oatmeal* whole cornmeal* brown rice

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:

* white flour* degermed cornmeal* white bread* white rice

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains. Some commonly eaten grain products are:

Whole grains:brown ricebuckwheatbulgur (cracked wheat)oatmealpopcorn

Ready-to-eat breakfast cereals:whole wheat cereal flakesmuesli

whole grain barleywhole grain cornmealwhole ryewhole wheat breadwhole wheat crackerswhole wheat pastawhole wheat sandwich buns and rollswhole wheat tortillaswild rice

Less common whole grains:amaranthmilletquinoasorghumtriticale

Refined grains:cornbread*corn tortillas*couscous*crackers*flour tortillas*gritsnoodles*

Pasta*spaghettimacaroni

pitas*pretzels

Ready-to-eat breakfast cerealscorn flakes

white breadwhite sandwich buns and rollswhite rice.

*Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains. Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.

What foods are in the vegetable group?

Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are:

Dark green vegetablesbok choybroccoli collard greensdark green leafy lettucekalemesclunmustard greensromaine lettucespinachturnip greenswatercress

Orange vegetablesacorn squashbutternut squashcarrotshubbard squashpumpkinDry beans and peasblack beansblack-eyed peasgarbanzo beans (chickpeas)kidney beanslentilslima beans (mature)navy beanspinto beanssoy beanssplit peastofu (bean curd made from soybeans)white beans

Starchy vegetablescorngreen peaslima beans (green)potatoes

Other vegetablesartichokesasparagusbean sproutsbeetsBrussels sproutscabbagecauliflowercelerycucumberseggplantgreen beansgreen or red peppersiceberg (head) lettucemushroomsokraonionsparsnipstomatoestomato juicevegetable juiceturnipswax beanszucchini

What foods are in the fruit group?

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are:

ApplesApricotsAvocadoBananas

Berries:strawberriesblueberriesraspberriescherries

GrapefruitGrapesKiwi fruitLemonsLimesMangoes

Melons:cantaloupehoneydewwatermelon

Mixed fruits:fruit cocktail

NectarinesOrangesPeachesPearsPapayaPineapplePlumsPrunesRaisinsTangerines

100% Fruit juice:orangeapplegrapegrapefruit

What foods are included in the milk, yogurt, and cheese (milk) group?

All fluid milk products and many foods 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 made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat. Some commonly eaten choices in the milk, yogurt, and cheese

Milk*All fluid milk:fat-free (skim)low fat (1%)reduced fat (2%)whole milk

flavored milks:chocolatestrawberry

lactose reduced milkslactose free milks

Milk-based desserts*Puddings made with milkice milkfrozen yogurtice cream

Cheese*Hard natural cheeses:cheddarmozzarellaSwissparmesan

soft cheesesricottacottage cheese

processed cheesesAmerican

Yogurt*All yogurtFat-freelow fatreduced fatwhole milk yogurt

Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts as part of the discretionary calorie allowance.

If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count as part of the discretionary calorie allowance.

For those who are lactose intolerant, lactose-free and lower-lactose products are available. These include hard cheeses and yogurt. Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as soy beverages or orange juice may provide calcium, but may not provide the other nutrients found in milk and milk products.

  What's in the Milk Group?   How much is needed?   What counts as a cup?   Health benefits and nutrients   Tips for making wise choices

  Grains   Vegetables   Fruits   Milk   Meat & Beans   Oils   Discretionary Calories   Physical Activity

What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group?

All foods made from meat, poultry, fish, dry beans or 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. For more information on dry beans and peas click here. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. (See Why is it important to include fish, nuts, and seeds?)Some commonly eaten choices in the Meat and Beans group, with selection tips, are:

Meats*Lean cuts of:beefhamlambporkveal

Game meats:bisonrabbitvenison

Lean ground meats:beefporklamb

Lean luncheon meatsOrgan meats:livergiblets

Poultry*chickenduckgooseturkeyground chicken and turkey

Eggs*chicken eggsduck eggs

Dry beans and peas:black beansblack-eyed peaschickpeas (garbanzo beans)falafelkidney beanslentilslima beans (mature)navy beanspinto beanssoy beanssplit peastofu (bean curd made from soy beans)white beans

bean burgers:garden burgersveggie burgers

tempehtexturized vegetable protein (TVP)

Nuts & seeds*almondscashewshazelnuts (filberts)mixed nutspeanutspeanut butterpecanspistachiospumpkin seedssesame seedssunflower seeds

Fish*Finfish such as:catfishcodflounderhaddockhalibutherringmackerelpollockporgysalmonsea basssnapperswordfishtrouttuna

Shellfish such as:clamscrabcrayfishlobstermusselsoctopusoystersscallopssquid (calamari)shrimp

Canned fish such as:anchoviesclamstunasardines

Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie allowance. Click here for more details on discretionary calories. If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts as part of the discretionary calorie allowance. Click here for more details on discretionary calories. Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often (See Why is it important to include fish, nuts, and seeds?). Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free.

Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product. Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.

What are “oils”?

Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Some common oils are:

* canola oil* corn oil* cottonseed oil* olive oil* safflower oil* soybean oil* sunflower oil

Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like:

* nuts* olives* some fish* avocados

Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat will be required on labels as of 2006. Many products already provide this information.

Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants sources contain cholesterol.A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:

* butter* beef fat (tallow, suet)* chicken fat* pork fat (lard)* stick margarine* shortening

What are discretionary calories?

You need a certain number of calories to keep your body functioning and provide energy for physical activities. Think of the calories you need for energy like money you have to spend.  Each person has a total calorie “budget.”  This budget can be divided into “essentials” and “extras.” With a financial budget, the essentials are items like rent and food.  The extras are things like movies and vacations.  In a calorie budget, the “essentials” are the minimum calories required to meet your nutrient needs.  By selecting the lowest fat and no-sugar-added forms of foods in each food group you would make the best nutrient “buys.”  Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs.  These calories are the “extras” that can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any food group.  They are your “discretionary calories.”

Each person has an allowance for some discretionary calories.  But, many people have used up this allowance before lunch-time!  Most discretionary calorie allowances are very small, between 100 and 300 calories, especially for those who are not physically active.  For many people, the discretionary calorie allowance is totally used by the foods they choose in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products.  You can use your discretionary calorie allowance to:

* Eat more foods from any food group than the food guide recommends.* Eat higher calorie forms of foods—those that contain solid fats or added sugars.  Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt.* Add fats or sweeteners to foods.  Examples are sauces, salad dressings, sugar, syrup, and butter.* Eat or drink items that are mostly fats, caloric sweeteners,

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What is physical activity?

Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.Moderate physical activities include:

* Walking briskly (about 3 1⁄2 miles per hour)* Hiking* Gardening/yard work* Dancing* Golf (walking and carrying clubs)* Bicycling (less than 10 miles per hour)* Weight training (general light workout)

Vigorous physical activities include:

Running/jogging (5 miles per hour)* Bicycling (more than 10 miles per hour)* Swimming (freestyle laps)* Aerobics* Walking very fast (4 1⁄2 miles per hour)* Heavy yard work, such as chopping wood* Weight lifting (vigorous effort)* Basketball (competitive)

Some physical activities are not intense enough to help you meet the recommendations. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for. These include walking at a casual pace, such as while grocery shopping, and doing light household chores.

  What Is physical activity?   Why is it important?   How much is needed?   Calories used   Tips for increasing physical activity

  Grains   Vegetables   Fruits   Milk   Meat & Beans   Oils   Discretionary Calories   Physical Activity

Tips for Eating Healthy when Eating Out

* As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.* Ask for whole wheat bread for sandwiches.* In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.* Ask for salad dressing to be served on the side. Then use only as much as you want.* Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.* Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.* Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.

Order an item from the menu instead heading for the “all-you-can-eat” buffet.* If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:

* Order an appetizer or side dish instead of an entrée.* Share a main dish with a friend. * If you can chill the extra food right away, take leftovers home in a “doggy bag.” * When your food is delivered, set aside or pack half of it to go immediately.* Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.

* To keep your meal moderate in calories, fat, and sugars:

* Ask for salad dressing to be served “on the side” so you can add only as much as you want.* Order foods that do not have creamy sauces or gravies* Add little or no butter to your food. * Choose fruits for dessert most often.

* On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

  MyPyramid Tips  Grains   Vegetables   Fruits   Milk   Meat & Beans   Physical Activity   Sample Menu   Counting Mixed Dishes in MyPyramid   Tips for Eating Out   Vegetarian Diets

Mixed Dishes in My Pyramid

Many popular foods don’t fit neatly into one MyPyramid food group. For example, a cheese pizza counts in several groups: the crust in the grains group, the tomato sauce in the vegetable group, and the cheese in the milk group. Some other common mixed dishes and how they count in each food group are listed in the chart.Some mixed foods also contain a lot of fat, oil, or sugar, which adds calories. The estimated total calories in each dish are also shown. The values listed are estimates based on how these foods are often prepared. The amounts in an item you eat may be more or less than these examples.

Vegetarian Diets

Vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.

Nutrients to focus on for vegetarians

* Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians.

Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).* Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians include fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). Milk products are excellent calcium sources for lacto vegetarians.

Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds.

Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soy-based beverages, veggie burgers, and nutritional yeast.

Tips for Vegetarians

* Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don’t overload meals with high-fat cheeses to replace the meat.* Calcium-fortified soy-based beverages can provide calcium in amounts similar to milk. They are usually low in fat and do not contain cholesterol.* Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. Consider:

*

pasta primavera or pasta with marinara or pesto sauce* veggie pizza * vegetable lasagna* tofu-vegetable stir fry* vegetable lo mein* vegetable kabobs*

A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol.

* For breakfast, try soy-based sausage patties or links.* Rather than hamburgers, try veggie burgers. A variety of kinds are available, made with soy beans, vegetables, and/or rice. * Add vegetarian meat substitutes to soups and stews to boost protein without adding saturated fat or cholesterol. These include tempeh (cultured soybeans with a chewy texture), tofu, or wheat gluten (seitan). * For barbecues, try veggie or garden burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs.* Make bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties). * Some restaurants offer soy options (texturized vegetable protein) as a substitute for meat, and soy cheese as a substitute for regular cheese.

* Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order.* Many Asian and Indian restaurants offer a varied selection of vegetarian dishes.

  MyPyramid Tips  Grains   Vegetables   Fruits   Milk   Meat & Beans   Physical Activity   Sample Menu   Counting Mixed Dishes in MyPyramid   Tips for Eating Out   Vegetarian Diets