Each of the food groups below has an important place in your diet every day. You’re probably familiar with the first five, but the last group may surprise you.
Download our Food Group Choices Chart for a handy list of nutritious foods in each group.
Whole grains and starchy vegetables
Choose whole grains rather than refined grains for greater nutrition and satisfaction from breads, cereals and cooked grains like pasta, rice and oatmeal. To identify whole grains, read the ingredient list. The word “whole” must precede the grain. We include starchy vegetables like potatoes in this group because they are similar to cooked grains in their macronutrient and calorie content.
Fruits and non-starchy vegetables
Boost your nutrition and feeling of fullness by rounding out meals and snacks with fresh vegetables and fruits. Most people have to make an effort to get the recommended amounts. To make it easier, keep your freezer stocked for convenience. Use whole fruit instead of juice to boost fiber intake. If you use canned products, try reduced-sodium vegetables and “no sugar added” fruits.
Dairy and non-dairy alternatives
This food group provides essential calcium and vitamin D. It’s also a good source of protein. Choose skim or 1% milk, calcium-fortified soy foods, reduced-fat cheeses and fat-free or low-fat yogurt.
Fish, poultry, meat, eggs and alternatives
A 3-4 ounce serving size of fish, meat or poultry at lunch and dinner provides more than enough protein for most people. Picture the size of a deck of cards. If you prefer a larger serving, choose a heart-healthy lean or very lean cut. Download our list of lean and high-fat choices to guide you. A serving of baked or broiled fish is recommended twice a week as a source of heart-healthy Omega-3 fat.
Heart-healthy oils
Liquid oils contain essential fatty acids, are heart-healthy and make an ideal complement to cooked vegetables and salad. They fall into two main categories:
- Polyunsaturated fat
- Omega 6 — Corn, safflower, sunflower and soybean oils
- Omega 3 — Cod liver oil, canola, flax seed oil, salmon, sushi, anchovies, sardines, and walnuts
- Monounsaturated fat
- Olive, canola and peanut oils
Omega-6 and omega-3 fats should work hand in hand for heart health. Balance out the high levels of omega-6 fats contained in processed foods by adding back omega-3 fats and substituting monounsaturated fats for omega-6 fats in cooking.
To get the benefits of oil without consuming too many calories, strive to measure oils in cooking and dilute oils in dressings or sauces with water, vinegars, citrus juices, etc. Nuts and seeds are rich sources of heart-healthy oils as well as protein and fiber. Sprinkle on salads, stir fries or hot cereals.
Elective or Discretionary Calories
Think of elective calories as elective classes. Once you’ve eaten enough of the healthy foods described above to meet your essential nutrient needs, you will have calories left over. Most people choose foods or beverages that provide pleasure over nutrition (like taking an enrichment class that has nothing to do with your major). But some people choose additional nutritious foods (like taking an extra class in your major). It’s your choice.
FAQs
There are six groups of food, which are carbohydrates, lipids, proteins, vitamins, minerals, and water. Carbohydrates are found in foods such as bread, pasta, rice, and potatoes. Lipids are found in foods such as butter, oil, and meat. Proteins are found in foods such as eggs, milk, and cheese.
What are the 6 essential food groups? ›
There are six basic nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water. All of these are classified as essential.
What are the 6 groups from the food guide? ›
food guide pyramid. There are six food groups in the pyramid: breads/ cereal/ rice/ pasta; vegetables; fruits; milk/ yogurt/ cheese; meat/ poultry/ fish/ eggs/ beans/ nuts; and fats/ oils/ sweets. Five groups are needed daily.
What are the 6 My Pyramid food groups? ›
Six swaths of color swept from the apex of MyPyramid to the base: orange for grains, green for vegetables, red for fruits, a teeny band of yellow for oils, blue for milk, and purple for meat and beans. The widths suggested how much food a person should choose from each group.
Which 6 food groups were identified in the food rules? ›
Thus, the Official Food Rules were intended to be a focal point for a wartime nutrition program to improve the health of Canadians by maximizing nutrition in the context of food rationing and poverty. 1, 4, 5, 6, 7 The publication identified six food groups (Milk; Fruit; Vegetables; Cereals and Breads; Meat, Fish, etc. ...
What are the 5 main food groups Grade 6? ›
The five main food groups are:
- Fruit and vegetables.
- Carbohydrates.
- Proteins.
- Dairy.
- Fats and oils.
"To help me remember the six main types of nutrients, I will make a sentence using the first letters: c, f, p, v, m, and w. If I move these letters around, I can create the sentence: When can fat people visit me?
What are the 6 main food groups and their functions? ›
There are six groups of food, which are carbohydrates, lipids, proteins, vitamins, minerals, and water. Carbohydrates are found in foods such as bread, pasta, rice, and potatoes. Lipids are found in foods such as butter, oil, and meat. Proteins are found in foods such as eggs, milk, and cheese.
What are the basic food groups? ›
There are five basic food groups: grains; vegetables; fruit; meat, fish, and beans (meat, poultry, fish, dry beans, eggs, nuts, and meat alternatives); and milk (which includes yogurt and cheese). (Distribute the Balanced Plate for Health handout from the Additional Resources folder on this CD-ROM.)
Is a potato a vegetable? ›
Potatoes are currently classified as a vegetable. But a government agency called the Dietary Guidelines Advisory Committee is considering reclassifying potatoes as a grain when it updates its dietary guidelines for 2025.
Enjoy food from each of the five food groups and you'll be getting a fantastic mix of the best nutrients and vitamins.
- 1 Carbohydrates. Carbohydrates give you energy, calcium and B vitamins. ...
- 2 Protein. ...
- 3 Dairy products. ...
- 4 Fruit and vegetables. ...
- 5 Fats and sugars.
Key facts. 'Junk food' is food that contains high levels of fats, salt or sugar, and lacks nutrients such as fibre, vitamins and minerals. Reading nutritional information labels and following the Health Star Ratings system can help you make healthy food choices.
What should a 38 year old woman eat? ›
Eat Healthy
Fruits, vegetables, whole grains, protein foods, and fat-free or low-fat dairy products are healthy choices. Eat different types of protein foods in your diet. This can include seafood, lean meats, poultry, beans, peas, lentils, nuts, seeds, soy products, and eggs.
Can you list all of the food groups? ›
The six food groups are: grains, vegetables, fruits, protein, dairy, and fats. These food groups have been researched throughout the 20th century and now into the 21st century, and each group has been found to contribute vital nutrients to the human body.
What is the correct food pyramid? ›
The 2020 MyPlate model shows a plate divided into four sections, with a fifth “dairy” section on the side. Each section represents how much food from each group should be eaten at a meal. The graphic represents five food groups: fruits, vegetables, proteins, grains and dairy.
What are 6 essential nutrients and their functions? ›
These basic functions allow us to detect and respond to environmental surroundings, move, excrete wastes, breathe, grow, and reproduce. There are six classes of nutrients required for the body to function and maintain overall health. These are carbohydrates, lipids, proteins, water, vitamins, and minerals.
