What Are the Food Groups?

Nutrition
on June 27, 2011

The food pyramid is about as well-known to people in the United States as the Statue of Liberty — it was taught in schools, printed on the back of cereal boxes and constantly recited so that children knew exactly what they ought to eat. However, the widely accepted food pyramid is no longer the favored model of the food groups. As stated by the Centers for Disease Control and Prevention (CDC), “You may have grown up with the ‘Basic 4’: dairy group, meat group, grain group, and the fruits and vegetables group. As nutrition science has changed, so have these food groups.” Today, the model is a plate, rather than a pyramid, with proportions for each food group more in line with current knowledge regarding the body’s actual daily needs. While these vary slightly according to individual needs, the basic groups are now five.

Dairy. Contrary to some fad diet claims, dairy is not an unhealthy food — in fact, studies show an even more important role for milk, cheeses, yogurt and other such dairy products. These are packed with essential nutrients and are generally lower in calories and fat than meats while still providing necessary proteins and animal-based B-vitamins.

Meat. The body needs some fat and a lot of protein to survive and function properly, and some types of meat also provide beneficial fatty acids (particularly seafood). These are all the meat sources — beef, pork, poultry, fish and other seafood, etc. Many charts show beans and legumes in this section as well, while others show these plant-based foods separately. For those on a vegetarian or vegan diet, it’s generally accepted that beans and legumes will replace most of the body’s needs for meat.

Fruits. The U.S. Department of Agriculture (USDA) recommends about two cups of fruit every day (varies depending on individual calorie needs) and preferably a mix between starchy or fibrous fruits, like apples and bananas, and “dark” fruits, such as berries and plums.

Vegetables. The vegetable group generally includes all vegetables other than beans and starches, which many people consider vegetables. As a general rule, the most nutrient-dense vegetables are those that are green and leafy such as broccoli, leaf lettuce, collard greens and other such vegetables. However, different vegetables have different benefits, and a variety should be consumed to meet the recommended 2 ½ to 3 cups per day. A general guide is that something that is a different color will have different nutrients.

Grains and starches. Wheat, rice, potatoes and other such foods belong here, including all flour- or starch-based baked goods. This was once thought to be the most important food group, but now we know that these foods should be consumed in moderation in order to achieve or maintain a healthy weight.

Found in: Nutrition