Food Groups

Examples

Grains

Bread, Cereal, Rice, and Pasta , Grains supply food energy in the form of starch, and are also a source of protein, Whole grains contain dietary fiber, essential fatty acids, and other important nutrients, Milled grains, oatmeal, brown rice, grits, corn tortillas and whole wheat bread, English muffin, pita bread, bagel, unsalted pretzels and popcorn etc.

Fruits

Fruits are low in calories and fat and are a rich source of natural sugars, fiber and vitamins. Examples include apples, apricots, bananas, dates, grapes, oranges, grapefruit, litchi, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines.

Vegetables

A vegetable is a part of a plant consumed by humans that is generally not sweet and not considered grain, fruit, nut, spice, or herb. Vegetables contain many vitamins and minerals. Example- Broccoli, carrots, green beans, green peas, lima beans, potatoes, spinach, sweet potatoes

Fat-free or low-fat milk and milk products

Dairy products are derived from the milk of mammals, most usually but not absolutely cattle. They include milk, butter, ghee yogurt and cheese. Milk and its derivatives are a rich source of the mineral especially calcium and phosphorus, protein, vitamin A, and vitamin D. However, many dairy products has higher content of saturated fat and cholesterol compared to vegetables, fruits and grains.

Lean meats, poultry, and fish

Meat is the muscular tissue of an animal consumed by humans. Meat is a rich source of protein, as well as iron, zinc, and vitamin B12 and also fat, cholesterol and sodium. Meats, poultry, and fish include beef, chicken, pork, salmon, tuna, and shrimp and eggs etc. Although meats provide energy and nutrients, they are often high in.

Nuts, seeds, and legumes

These are the very rich source of energy and nutrients. Examples include almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils etc.