1.Vegetables
2.Fruits
3.Fat
4.Protein
5.Grains/Starches
6.Dairy
*Fat (typically used to cook protein, vegetables, or other foods or is found within protein sources, carbohydrate items, or other foods.)
Grains/starches: bread, rice, pasta, potatoes*, corn*, peas*, buns, rolls, crackers, chips, tortillas, pita bread, oatmeal, couscous, grits, flour, etc.
*Are considered starchy vegetables that have nutrients more similar to grains than vegetables
Protein: beef, fish, poultry, pork, tuna, eggs, tofu, some yogurt (Greek), beans, lentils, nuts and nut butters, seeds, etc.
Vegetables: carrots, broccoli, celery, green beans, parsnips, beets, asparagus, cauliflower, spinach, kale, turnips, collard greens, etc.
Fruits: apples, bananas, kiwi, melon, oranges, blueberries, blackberries, mango, papaya, peaches, plums, pears, cherries, strawberries, raspberries, pineapple, etc.
Dairy: regular or Greek yogurt, cottage cheese, ice-cream, milk, hard cheese, lactose-free milk/yogurt, dairy alternatives that are fortified with adequate nutrition, etc.
Fat: butter, olive oil, canola oil, sunflower oil, vegetable oil, condiments, nut butters, margarine, high-fat protein, seeds (flax, hemp, chia), avocado, fats in proteins (beef, pork), etc.
Food Group Functions
Grains/Starches
Whole grains provide fiber which helps with keeping your gastrointestinal tract clean, reducing blood cholesterol and aiding in the prevention of heart disease. All grains provide vitamins and minerals including B- vitamins, iron, magnesium, and selenium amongst many others, although whole grains carry more vitamins and minerals. Refined grains, such as white rice or pasta, often have vitamins and minerals added to replace what was lost during processing. Iron is important as it carries oxygen throughout our body. Magnesium is essential as it helps with building strong bones and releasing energy from muscles. Selenium is an antioxidant, protects cells from oxidation, and helps keep a healthy immune system.
Protein
Proteins function as the building blocks for your body including bones, cartilage, skin, blood, muscle, enzymes, hormones, and vitamins. Many protein sources provide iron, zinc, and magnesium. In addition to magnesium and iron, zinc is helpful in contributing to a healthy immune system. The average American diet consumes more protein than needed. A good philosophy is to have an adequate protein source at each meal of the day, supporting daily bodily functions.
Vegetables
Vegetables provide fiber, water, and many vitamins and minerals such as folate, potassium, vitamins A and C, and many more. Obtaining adequate levels of potassium aids in maintaining a healthy blood pressure. Vitamin A keeps your eyes and skin healthy, while also protecting against infection. Vitamin C helps to heal cuts and wounds, as well as keeping your teeth and gums healthy.
Fruit
Fruits provide fiber, water, and many vitamins and minerals such as potassium, B vitamins, Vitamins A and C, and folate. B vitamins play key role in metabolism, releasing energy from food, and making a healthy immune system. Folate is crucial for proper red blood cell formation, as well as promoting optimal growth and development.
Dairy:
Dairy provides vitamins and minerals including calcium, phosphorus, and vitamin D. Calcium supports building strong bones and teeth. Phosphorus assists with the formation of bones and teeth, helps repair body cells, and supports the body obtain energy from food. Vitamin D helps maintain calcium and phosphorus levels, which helps to maintain strong bones.
Fats:
Fat provides saturated and unsaturated fats, omega-3's and omega-6's, all of which help your brain function properly, protect your organs, and absorb other vitamins and minerals.
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