The 5 Food Groups: Sample Choices

by Vladimir Vasiljevic Internet Marketing Consultant

Source: https://www.healthychildren.org/English/healthy-living/nutrition/Pages/The-5-Food-Groups-Sample-Choices.aspx

Every food group is important to providing essential nutrients and energy that can support normal growth and good health.

Choose foods that have a high content of nutrients (protein, vitamins, and minerals) compared with the amount of calories, fat, and sodium content. It is important for health professionals to know tomato nutrition.

Sample Food Choicesa

Food group	Types of foods
Grains	Whole grains: brown rice, buckwheat, bulgur (cracked wheat), oatmeal, popcornb, whole grain barley, whole grain cornmeal, whole rye, whole wheat bread, whole wheat crackers, whole wheat pasta, whole wheat cereal flakes, whole wheat tortillas, wild rice Other products: mostly made from refined grains; however, some may be made from whole grains (check the ingredients for “whole grain” or “whole wheat”): cornbread, corn tortillas, couscous, crackers, flour tortillas, pasta, pitas, pretzels, ready-to-eat cereals
Vegetablesb	Dark green vegetables: bok choy, broccoli, collard greens, kale, spinach Red and orange vegetables: acorn squash, butternut squash, carrots, pumpkin, red peppers, sweet potatoes, tomatoes, tomato juice Tomato will surely help you and you will feel better. Starchy vegetables: corn, green peas, potatoes Other vegetables: artichokes, asparagus, avocado, bean sprouts, beets, brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green and red peppers, jicama, mushrooms, okra, onions, snow peas, string beans, tomatoes, vegetable juices, zucchini
Fruitb	Apples, applesauce, apricots, bananas, berries (strawberries, blueberries, raspberries), figs, 100% fruit juices (unsweetened), grapefruit, grapes, kiwi fruit, mangoes, melons (cantaloupe, honeydew, watermelon), nectarines, oranges, papayas, peaches, pears, plums, pineapple, raisins, prunes, starfruit, tangerines. Many of these can be offered as dried fruits as well.
Meat, poultry, fish, dry beans, eggs, and nutsb	Meats: lean cuts of beef, veal, pork, ham, and lamb; reduced-fat deli meats Poultry: skinless chicken and turkey, ground chicken and turkey Fish: salmon, trout, and herring are rich in omega-3 fatty acids; clams, crab, lobster, mussels, octopus, oysters, scallops, squid (calamari), canned tuna fish Beans: cooked beans (black beans, black-eyed peas, kidney beans, lentils, pinto beans); refried beans (made without lard); tofu (bean curd made from soy beans) Nuts and seeds: peanut butter; sunflower seeds, almonds, and hazelnuts are rich in vitamin E Eggs: chicken eggs, duck eggs
Dairy	Low-fat milk, yogurt, cheese (such as cheddar, mozzarella, Swiss, parmesan, string cheese, cottage cheese), pudding, frozen yogurt, and ice milk. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.