Articles

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.



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About Vladimir Vasiljevic Innovator     Internet Marketing Consultant

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Joined APSense since, May 22nd, 2011, From kikinda, Serbia.

Created on Mar 21st 2019 09:03. Viewed 303 times.

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