Grains

There are two main types of grains: refined and whole. Refined grains are are grain products missing the nutritional elements of the whole grain because of processing. Enriched grains have nutrients like vitamins, folic acid, and iron added back in.

Whole grains are made from the entire grain seed, which includes the bran, germ, and endosperm. Whole grains come in a many varieties. You may see labels with the words cracked, crushed, or flaked. Many grains are also a source of dietary fiber.

Grains Balanced Eating Guide

Daily amount: 6 ounces

• Half of your daily grains should be whole grains.
• Whole grains include: whole wheat products, whole rye, brown rice, wild rice, oatmeal, barley, bulgur, and popcorn.

Labels are not always what they seem, so learn to read them in order to maximize your food knowledge. For example, whole wheat bread is not the same as whole grain bread. Ideally, whole grain should be the first ingredient on the list.

Vegetables

Vegetables can be divided into five subgroups: dark green, orange, dry beans and peas, starchy, and other. Each of these groups provides different nutritional values. Vegetables in the dark green and orange groups are rich in vitamins, minerals, and disease-fighting antioxidants.

Vegetables in the dry beans and peas group provide considerable amounts of protein, iron, and zinc. They are also considered part of the protein group.

Starchy vegetables, such as potatoes and corn, contain more carbohydrate than other vegetables and are sometimes treated as part of the grains group. If you are keeping track of what you are eating, count them in one group, not both.

Vegetables Balanced Eating Guide

Daily amount: 2.5 cups.

• Eat a variety of different vegetables every day.
• Dark green vegetables such as like broccoli, spinach, bok choy, or romaine lettuce.
• Orange vegetables such as carrots, sweet potatoes, or butternut squash.
• Dry beans and peas such as chickpeas, black beans, lentils, split peas, kidney beans, or tofu.

Fruits

When it comes to fruit, fresh, dried, frozen, or canned are all excellent choices. Fruit juice packs in a lot of calories and does not contain all the added fiber of foods eaten in their whole form. Like vegetables, fruits are an important source of vitamins and antioxidants.

Fruits Balanced Eating Guide

Daily Amount: 2 cups

• Eat a variety of fruit.
• Choose fresh fruit over fruit juices.
• Choose fruit varieties without added sugar.

Dairy

Dairy products are an excellent source of calcium, and milk is also fortified with vitamin D, a vitamin that many of us would otherwise not get enough of. Individuals who choose not to eat dairy should be sure to include other calcium-rich or calcium-fortified foods in their diet. You may also consider supplements of calcium and vitamin D.

Dairy Balanced Eating Guide

Daily Amount: 3 cups

• Dairy products include milk, yogurt, and cheese.
• Choose low-fat or fat-free dairy products.
• Milk alternatives include calcium-rich or calcium-fortified foods and beverages, like green leafy vegetables or orange juice.

Protein

The protein group includes poultry, fish, beef, eggs, nuts, beans, and legumes. These foods are our main source of protein, along with other key nutrients such as iron and zinc.

Proteins Balanced Eating Guide

Daily Amount: 5.1 ounces

• Choose lean meats and poultry.
• Eat more fish and vegetarian sources of protein to limit your intake of saturated fats.
• Eat a variety of protein each day. Consider eating beans, peas, nuts, or seeds.

Other Foods and Beverages

Foods and beverages high in added sugar or solid fatshould be consumed in limited amounts. These foods include cookies, cake, ice cream, soda, muffins, French fries, and potato chips. For the most part, these foods are low in nutrients and high in calories.

Other Foods and Beverages Eating Guide

Daily amount: <265 calories

• Limit or avoid solid fats such as butter, stick margarine, lard, and shortening.
• Limit foods high in added sugar or solid fats.
• Be aware that specialty coffees can contain high amounts of sugar and fat.
• Use substitutions. Snack on almonds instead of a candy bar.

Alcoholic beverages, if consumed, should be limited to two drinks per day for men and one drink per day for women.