Each of the food groups below has an important place in your diet every day. You\u2019re probably familiar with the first five, but the last group may surprise you.<\/p>\n
Download our Food Group Choices Chart<\/a> for a handy list of nutritious foods in each group.<\/p>\n 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 \u201cwhole\u201d 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.<\/p>\n 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 \u201cno sugar added\u201d fruits.<\/p>\n This food group provides essential calcium and vitamin D. It\u2019s 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.<\/p>\n A 3-4 ounce serving size of fish, meat or poultry at lunch and dinner provides more than enough protein<\/a> for most people.\u00a0 Picture the size of a deck of cards.\u00a0 If you prefer a larger serving, choose a heart-healthy lean or very lean cut. Download our list of lean and high-fat choices<\/a> to guide you. A serving of baked or broiled fish is recommended twice a week as a source of heart-healthy Omega-3 fat.<\/p>\n 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:<\/p>\n Omega-6 and omega-3 fats should work hand in hand for heart health.\u00a0 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.<\/p>\n 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.\u00a0 Sprinkle on salads, stir fries or hot cereals.<\/p>\nWhole grains and starchy vegetables<\/h3>\n
Fruits and non-starchy vegetables<\/h3>\n
Dairy and non-dairy alternatives<\/h3>\n
Fish, poultry, meat, eggs and alternatives<\/h3>\n
Heart-healthy oils<\/h3>\n
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Elective or Discretionary Calories<\/h3>\n