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Exploring the Food Groups

Besides the wonderful aromas, flavors, and textures that food has, each food group provides varying amounts of diverse nutrients. Each one of the five food groups supplies some, but not all, of the nutrients you need for good health. For this reason, it's key that you eat from each food group every day.

Bread, Cereal, Rice, and Pasta Group
The base of the Food Guide Pyramid includes all foods made from grains. These foods should form the base of a nutritious diet. Foods in the bread, cereal, rice, and pasta group--or the starch group--are rich in complex carbohydrates (or starches). Complex carbohydrates are an excellent source of energy. They are low in fat and cholesterol and are your body's main source of energy.

Health experts agree that you should consume at least half of your total daily calories from carbohydrates, especially complex carbohydrates. The Food Guide Pyramid suggests consuming six to eleven servings from the starch group each day. This may seem like a lot, but servings add up quicker than you realize, so keep serving sizes in mind.

One serving equals any of the following:

• One slice enriched or whole-grain bread
• ½ medium bagel
• One 6-inch tortilla
• ½ cup cooked rice or pasta
• ½ cup cooked oatmeal or cream of wheat
• ¾ cup ready-to-eat cereal

Fact: The U.S. Food and Drug Administration (PDA) now requires that enriched, refined grain products (such as breads, flours, cornmeals, rice, noodles, macaroni, and other grain products) be fortified with folic acid, a form of folate. Folate is a B vitamin that has been found to reduce the incidence of certain neural-tube birth defects in newborn babies. Whole-grain foods naturally contain some folate.

Grain foods, especially whole grains, supply vitamin E and B vitamins such as folic acid, as well as minerals like magnesium, iron, and zinc. Whole grains (like whole wheat) are rich in fiber and higher in other important nutrients. In fact, eating plenty of whole grain breads, bran cereals, and other whole-grain foods can easily provide half of your fiber needs for an entire day. Eating whole grains provides you with more vitamins, minerals, fiber, phytoestrogens, lignans, antioxidants, and other protective substances that you lose when grains are refined. Whole grains add more flavor and texture to foods. When consuming your needed number of servings from the starch group, aim to get at least three servings from a whole-grain source.

Whole Grains vs Refined Grains
Whole grains are more nutritious and wholesome than refined grains. Whole grain is the entire edible part of any grain, including wheat, corn, oats, and rice. Refined grains go through a milling process in which parts of the grain are removed. Refined grains, such as white rice or white bread, are low in fiber and other important nutrients. In refined grains, many of the essential nutrients are lost in processing. Some nutrients are added back, or the product is enriched, but this usually does not include all of the nutrients that were lost. To increase your intake of whole-grain foods, look for words such as whole grain, whole wheat, rye, bulgur, brown rice, oatmeal, whole oats, pearl barley, and whole-grain corn as one of the first words in the ingredient list on a food label.

What is the difference between "fortified" and "enriched"? Fortified means that nutrients are added that were not presently found in the food. For example, some varieties of orange juice are fortified with calcium. Enriched means that nutrients that originally belonged to the food were added back. These are nutrients that may have been lost in processing. When a grain product is enriched, B vitamins such as thiamine, riboflavin, niacin, and folic acid are added back to the refined grain.

Smart Starch Choices
The Food Guide Pyramid suggests building a healthy base by making a variety of grain foods the foundation of your diet. To get the most out of this important food group, follow some of the following tips.

• Choose breads, cereals, and pastas made from whole wheat or whole grain more often. Rye and pumpernickel breads are also high in fiber.
• Look for the words "high in fiber" or "good source of fiber" on food labels.
• Look for breads, rolls, and muffins with 3 grams of fat or less per serving.
• Try new foods in the grain group, such as quinoa, millet, or couscous.
• Try grains in your salads by adding pastas, rice, or bulgur (as in tabouli).
• Look for the word "whole" in front of grains such as barley, corn, oats, rice, or wheat.
• Choose brown rice more often than white. Brown rice is the only type of whole-grain rice.
• Look for varieties of cereal that offer at least 3 grams of fiber, have 3 grams of fat or less, and that include 8 grams or less of sugar per serving.
• Choose breads, crackers, and crunchy snacks with less fat and sugar.

Vegetable Group
Vegetables are tasty and crunchy, and they can add lots of color and flavor to your meals. Vegetables are naturally low in calories. They have little to no fat, are cholesterol free, and are packed with fiber. Vegetables are loaded with many essential nutrients that vary greatly from one variety to the next. Eating a variety of colors and types ensures a better intake of all these nutrients.

The Food Guide Pyramid suggests consuming three to five servings from the vegetable group each day.

One serving equals any of the following:

• ½ cup chopped raw, non-leafy vegetables
• ½ cup cooked vegetables
• ¾ cup vegetable juice
• 1 cup leafy, raw vegetables
• One small baked potato (3 ounces)
• ½ cup cooked legumes (beans, peas, or lentils)

Vegetables are packed with all types of healthy nutrients. Daily requirements for several vitamins--including vitamin C, folic acid, and beta-carotene, the precursor for vitamin A--can be met almost exclusively from fresh vegetables and fruits. This is especially true with dark-green leafy vegetables, such as spinach or broccoli, and dark orange vegetables, such as carrots or yams. Some vegetables also supply sufficient amounts of calcium, iron, and magnesium. In addition to nutrients, vegetables also contain compounds called phytochemicals, which may provide additional health benefits.

Uncovering Phytochemicals
Phytochemicals, sometimes referred to as plant nutrients or plant chemicals, are found only in plants. Plants naturally produce these chemicals to help protect themselves against bacteria, fungi, and viruses. Phytochemicals are being researched for their health-promoting potential. Though their role is still uncertain, certain phytochemicals may help protect against illnesses such as heart disease, certain cancers, and other chronic health conditions.

Phytochemicals are found in vegetables (including cruciferous vegetables), fruits, grains, legumes, seeds, and soy. There are believed to be close to 12,000 different types of phytochemicals in plants. Some of these include lutein, lycopene, carotenoids, flavonoids, indoles, and isoflavones. The more colorful a vegetable is, the higher its phytochemical content.

Essential: Cruciferous vegetables are members of the cabbage family, such as arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, kale, mustard greens, radishes, rutabaga, turnip, turnip greens, and watercress. Though the precise reasons are unclear, studies suggest that these vegetables may have properties for fighting colon and rectal cancers. You should aim to eat cruciferous vegetables several times per week.

Handle Vegetables with Care
Vegetables can be very fragile and need to be handled with care when storing, preparing, and cooking. It is important to handle vegetables with care to preserve their valuable vitamin content.

Tips for storing vegetables correctly include the following:

• Vegetables should be kept chilled (except tomatoes and potatoes).
• Store cut or peeled vegetables in the refrigerator.
• Vegetables are perishable, even if you store them properly, so buy only what you need. The freshest vegetables contain the most nutrients.
• Damage and bruising can speed up spoilage of the produce.

Tips for preparing vegetables include the following:

• Wash produce to remove any dirt and bacteria on the surface. Wash produce by rinsing in cool water, and if the surface is firm, scrubbing with a small, soft-bristled brush.
• Wash your hands before and after handling produce.
• When cutting vegetables, use a clean cutting board that is not used for other foods, such as meat.
• Trim only the inedible parts of the vegetable. Many of the nutrients found in vegetables are located in the outer leaves, in the skin, and just below the skin.

Tips for cooking vegetables include the following:

• Eat vegetables raw or cook them quickly until tender-crisp. Some vitamins, such as B vitamins and vitamin C, are very sensitive to heat and can be destroyed easily.
• Cook vegetables in a very small amount of water. Steam or microwave to preserve as much nutrient content as possible.
• Cover the pot when cooking vegetables to keep in steam and reduce cooking time.
• For vegetables that need to be cooked longer, cut in larger pieces. This will expose less of the surface and ensure that fewer vitamins are lost.

Eat Your Veggies
The best choices for vegetables are fresh, frozen, or juices. Whole vegetables are more filling and contain more fiber than vegetable juices, so choose whole vegetables more often. Canned vegetables tend to be high in sodium and lower in nutrients such as fiber. The key is to eat a variety of vegetables to supply your body with all their beneficial nutrients.

Follow these tips to help include vegetables in your daily diet:

• Keep vegetables in the house. If they're not there, chances are you won't eat them!
• Add or increase vegetables in soups, stews, and casseroles.
• Have vegetables cut up, cleaned, and stored in the refrigerator so when you have that snack attack they are easily available.
• If you don't like plain vegetables, try dipping them in fat-free dressing, adding low-fat or fat-free cheese, or adding toasted almonds or other nuts.
• Zip up recipes by adding shredded vegetables to some of your dishes, such as shredded carrots or zucchini to meatloaf, burgers, or lasagna.
• Make vegetables the focus of your meal.
• Serve more than one type of vegetable at lunch or dinner. Two is always better than one!
• Go crazy with pizza toppings by adding broccoli, shredded carrots, zucchini, peppers, or chopped tomatoes.
• Drink vegetable juice with meats or as a quick nutritious snack.

Fruit Group
Although they are not grouped together, the fruit and vegetable groups share a tier on the Food Guide Pyramid. Neither group is more important than the other, so you should eat servings from both groups. The fruit group is filled with colorful, nutritious, and delicious varieties. Most fruits have no fat, and all are cholesterol free. Fruits are loaded with many essential nutrients that vary among the varieties. Eating different fruits ensures a better intake of all the nutrients that they provide. Try as many colors and types as you can for variety.

The Food Guide Pyramid suggests consuming two to four servings from the fruit group each day.

One serving equals any of the following:

• One small to medium fresh fruit
• ½ cup canned or cut-up fresh fruit
• ¾ cup fruit juice
• ¼ cup dried fruit

Fruit's sweet flavor comes from fructose, a naturally occurring sugar. Fructose is a carbohydrate, which is a good source of energy or blood glucose and your body's main source of energy. Fruit is full of healthy substances such as vitamin C, vitamin A, potassium, folic acid, antioxidants, phytochemicals, and fiber, just to name a few. Citrus fruits, berries, and melons are excellent sources of vitamin C. Dried fruits are available all year long, and are an excellent source of many nutrients, including fiber.

Fact: Antioxidants include beta-carotene, vitamins C and E, and some minerals such as selenium, copper, zinc, and manganese. Antioxidants help to counteract the effects of dangerous free radicals in the body, which are formed by normal body processes and environmental factors. Free radicals damage body cells and tissues. This damage can lead to the onset of health problems such as cancer, heart disease, cataracts, arthritis, and other health issues that come with age. Eating a variety of fruits and vegetables ensures an adequate intake of antioxidants.

Handle Fruit with Care
Just like vegetables, it is important to handle and choose your fruits wisely for optimal nutrient content. Following certain tips can help you get the most out of the fruit group.

Tips for storing, washing, and serving fruit include the following:

• Keep in mind that fruits are perishable, even if you store them properly, so only buy amounts you need. The freshest fruits contain the most nutrients.
• Store your fruits properly to maintain quality. Store them so you use the ripest ones first.
• Wash produce to remove surface dirt and bacteria. Rinse in cool water, and if the surface is firm, scrub with a small, soft-bristled brush.
• Wash your hands before and after handling your produce.
• When cutting fruits, use a clean cutting board that is not used for other foods, such as meat.
• Leave the edible skin on fruits whenever possible. Most of the vitamins and minerals are found in the skin and in the area just below the skin.

Essential: Fruits to buy and eat within a few days include these: apples, oranges, grapes, pineapple, cherries, strawberries, and watermelon. Fruits that will continue to ripen and still maintain their nutritional quality include apricots, cantaloupe, bananas, plums, peaches, pears, and nectarines.

Eat Your Fruits
Fruits offer a refreshing, crunchy, and sweet food option. The best choices for fruits are fresh, frozen, canned, dried, or fruit juices. Whole fruit is more filling and contains more fiber than fruit juices, so choose whole fruits more often. When choosing canned fruits, look for varieties that are canned in their own juice or whose labels specify "extra light syrup." The key is to eat a variety to supply your body with all of fruit's nutrients.

Follow these tips to help include fruit in your daily diet:

• Keep fruit in the house. If it's not there, chances are you won't eat it!
• Look for dried fruits in the produce section. They are nonperishable and packed with nutrition and fiber.
• Eat a piece of fruit at breakfast. Cut up fruit to put in your cereal or favorite yogurt.
• If you don't have time for a piece of fruit, grab a glass of fruit juice. Take a piece of fruit to work to enjoy on break or at lunch.
• Cut up fruit and have it cleaned and stored in the refrigerator so that when you have that snack attack, you have some easily available.
• Try fruit for dessert.
• Try a quick and easy fruit smoothie by blending a cup of berries (or your favorite fruit) with a half cup of vanilla low-fat yogurt and a cup of ice.

ALERT! Some dried fruits may be preserved in sulfites. Sulfites can trigger allergic reactions in some people. If you know you have an allergy, read the ingredient labels on dried fruits to find out if sulfites are present.

The Juice Debate
When choosing fruit juices, check the label. Actual fruit juice contains fructose, the naturally occurring sugar in fruit. Fruit drinks, fruit cocktails, and fruit ades contain fructose plus added sugar. When the label states "100 Percent Fruit Juice," the juice only has the naturally occurring sugar fructose and no added sugar. The body uses all sugar the same, but juice with added sugar contains more calories. The percentage of juice has nothing to do with the nutrient content, such as vitamin C, so the best advice is to check out the food label!

The Meat Group
The next tier of the Food Guide Pyramid, level three from the bottom, is the meat group. This group includes a variety of foods, including beef, pork, chicken, turkey, fish, game, eggs, dry beans (legumes, lentils, and peas), soy foods, nuts, and peanut butter. The meat group supplies large amounts of protein as well as other essential nutrients. Some of the choices in the meat group, such as nuts, dry beans, and soy foods, are plant foods. These foods are grouped with meat because they are excellent sources of protein.

You need fewer servings from the meat group because it is higher in fat. The Food Guide Pyramid suggests consuming two to three servings or about 5 to 7 ounces from the meat group each day.

One serving equals any of the following:

• 2 to 3 ounces cooked lean meat, poultry, or fish; the following count as an ounce of meat:
• 1 egg
• ½ cup cooked legumes (lentils, peas, or dried beans)
• ¼ cup egg substitute
• 2 tablespoons peanut butter
• 1/3; cup nuts
• 4 ounces tofu
• 1 cup soy milk
• 2 to 3 ounces canned tuna or salmon, packed in water

Fact: Although eggs can be a great source of protein, they are also high in dietary cholesterol. You should limit your use of whole eggs or egg yolks to no more than four per week. The only part of the egg that contains cholesterol is the egg yolk. In place of whole eggs, try using egg substitutes or egg whites, both of which are cholesterol-free.

The meat group supplies varying amounts of nutrients, including zinc, iron, and B vitamins (thiamine, niacin, vitamin B₆, and vitamin B₁₂. Beef, poultry, and fish are some of the best sources of iron. These foods contain "heme" iron, which is better absorbed in the body, as opposed to the non-heme iron in plant foods. The meat group is also a source of dietary fat. The fat found in animal foods is saturated fat. Too much saturated fat in the diet can lead to increased blood cholesterol as well as heart disease.

Making Healthy Choices
The meat group is an important food group because of the nutrients it provides. However, because the majority of foods in the meat group contain saturated fat and cholesterol, it is important to make lean and low-fat choices.

Follow these tips to help make low-fat choices from the meat group:
• Choose skinless, white meat poultry.
• Instead of ground beef, try lean ground turkey instead. Ground turkey breast can be up to 99 percent fat-free.
• Buy meat that is well trimmed, with no more than an eighth of an inch fat trim. (Trim refers to the fat layer surrounding the cut of meat.)
• When buying ground meats, look for packages that have the greatest percent lean-to-fat ratio.
• When buying beef, be aware of grades and inspection of meat.
• Choose beans, peas, lentils, and soy foods often, and try to make them your main meal several times per week.
• Limit your intake of high-fat processed meats, including bacon, sausage, bologna, salami, kielbasa, bratwurst, and other higher-fat meats.
• Limit your intake of liver and other organ meats, which tend to be very high in cholesterol.
• Use egg yolks and whole eggs in moderation.
• Watch your portion sizes. Three ounces of cooked meat is about the size of a deck of cards.

What do the different grades of meat mean? Food grades of meat are determined by the U.S. Department of Agriculture and are based on fat content, appearance, texture, and the age of the animal. The Select grade has the least marbled fat, followed by Choice cuts, then Prime. Prime cuts are the juiciest and most favorable, but contain the most fat. With proper cooking techniques, Select and Choice cuts can be just as tender and juicy as Prime cuts. Preparing Leaner Meats
Preparing your meats with less fat can be simple and does not have to compromise taste. With a few simple tips, you can make a big difference in reducing total fat, saturated fat, and cholesterol in your meals. Try the following techniques:

• Trim all visible fat from meat before cooking.
• Cook meats using the following low-fat cooking methods most of the time: broil, grill, roast, braise, stew, steam, poach, stir-fry, or microwave.
• After browning ground meats, drain fat and then rinse meat in hot water a few times to rinse off excess fat. You can also pat the meat with a paper towel after draining to remove excess fat.
• Brown meat in a nonstick skillet with little to no fat. Use a vegetable oil spray to prevent sticking.
• When grilling, broiling, or roasting meat and poultry, use a rack so that the fat will drip through.
• Use marinades for meat that have little to no fat such as light teriyaki sauce, orange juice, lime juice, lemon juice, tomato juice, defatted broth, or low-fat yogurt. Add fresh herbs and other spices such as garlic powder to marinades for more flavor.
• Oven bake fish and/or chicken instead of frying.

Keeping Meat Safe
The way you prepare, serve, and store meat can all add to its safety. Taking the proper care can ensure that your meat will be high in quality and safe to eat. Take the following steps with your meats:

• Rinse poultry in cold water before preparing.
• Keep juices from meats and poultry from contacting other foods.
• Marinate meat and poultry in the refrigerator.
• Never reuse marinade once it has been in contact with raw meat.
• Thaw frozen meat in the refrigerator or microwave.
• Use different utensils and cutting boards for raw meats than for cooked meats, as well as other foods.
• Cook ground meat and poultry thoroughly. Use a meat thermometer to ensure that the internal temperature reaches around 160 degrees. The meat should no longer be pink inside, and juices should run clear.
• Cook other cuts of beef to at least 145 degrees for safety.
• Heat leftovers to 165 degrees, or until steaming hot.
• Refrigerate leftovers promptly.

Milk, Yogurt, and Cheese Group
The milk or dairy group is also on the third level from the bottom of the Food Guide Pyramid, next to the meat group. The milk group includes milk and foods made from milk, such as yogurt, cheese, cottage cheese, buttermilk, frozen yogurt, and ice cream. The milk group, especially milk, yogurt, and cheese, is an excellent source of calcium and riboflavin. These foods provide many essential vitamins and minerals as well as protein. According to the National Dairy Council, "Intake of fluid milk has been demonstrated to reduce the risk of osteoporosis, hypertension, and colon cancer. Drinking milk may help to reduce the risk of kidney stones. Milk intake may help to reduce the risk of tooth decay by acting as a substitute for saliva."

Fact: Even though some varieties of orange juice contain calcium, they should still be counted as a fruit and not a dairy serving. Calcium is only one nutrient, and the nutrient content of juice is closer to a fruit than a dairy serving.

Fewer servings are needed from the milk group compared to other food groups, because dairy foods are naturally higher in fat. Smaller amounts from the milk group will still provide the nutrients that you need. The Food Guide Pyramid suggests consuming two to three servings from the milk group each day.

One serving equals any of the following:

• 1 cup low-fat or fat-free milk
• 1 cup low-fat yogurt
• 1½ ounces natural cheese
• 2 ounces processed cheese
• 1/3 cup dry milk
• ¾ cup low-fat cottage cheese

Dairy foods are good sources of protein, calcium, riboflavin, phosphorus, potassium, vitamin A, and vitamin D. The dairy group is one of the biggest contributors to calcium intake, which is extremely important for bone health. Dairy foods are also a source of fat and cholesterol. Since dairy products are animal products, the majority of the fat they contain is saturated (the bad fat). Choosing lower-fat and fat-free versions can decrease fat and cholesterol intake. Skim milk has all the important nutrients in the same quantity as low-fat or whole milk. The only difference is the fat and calorie content.

Looking at Lactose
Dairy foods contain a natural occurring sugar called lactose. During digestion of dairy foods, an enzyme called lactase breaks down lactose to make it easily digestible. People who are lactose intolerant produce too little of this enzyme. Left undigested, lactose can cause nausea, cramping, bloating, gas, and diarrhea. Some people are more tolerant than others and can eat dairy products in different amounts. If you are lactose intolerant, choose low-lactose or lactose-free dairy products. A majority of lactose-intolerant people can eat yogurt with no symptoms.

ALERT! Lactose intolerance is not the same as a milk allergy. People who have a milk allergy are actually allergic to the protein in milk. People with a milk allergy must avoid all milk products and any foods made from milk.

Safety Tips
As with any food group, it is important to choose your dairy products carefully and handle them properly for safety.

Tips for using dairy products safely include the following:

• Check the "sell-by" or "use-by" date on dairy products before purchasing. Examine containers for leaks and other damage.
• Buy only dairy foods that are properly refrigerated in the store.
• Keep dairy products properly chilled in your refrigerator at home.
• Temperatures above 40 degrees reduce the shelf life of milk and other milk products.
• Keep milk containers closed to prevent the absorption of other food flavors in the refrigerator.
• Never return unused milk to the original container.

Fats, Oils, and Sweets
Fats, oils, and sweets are concentrated at the tip of the Food Guide Pyramid. These foods include foods that are mostly fat or sugar, such as oils, salad dressings, cream, butter, gravy, margarine, cream cheese, soft drinks, candy jams, gelatins, and fruit drinks. These foods supply calories, but little in the way of nutrients. The tip of the pyramid is not considered a food group and has no recommended serving ranges because there are no minimum requirements for these foods. For most of the foods in the fat category, it is best to choose lower-fat versions such as low-fat cream cheese, sour cream, salad dressing, and the like. These foods add flavor to foods and can be part of a healthy diet, if consumed in moderation. Enjoy foods that contain added sugars, such as soft drinks and candy, only in moderation.

Putting the Pyramid Together
The idea behind the Food Guide Pyramid is not to try to design each one of your meals after it, but to use it as a daily or weekly guide. The key is to eat, on average, according to the guidelines in the pyramid. If your present diet does not meet the recommendations, begin to make small changes until you can, on average, eat the way the pyramid instructs. Make small changes one at a time such as adding a fruit at breakfast, adding a vegetable at lunch, or switching to skim milk or low-fat salad dressing. Gradual changes are more apt to become a permanent part of your lifestyle than radical ones.