Wednesday, October 01, 2014

The Food Groups for a balanced diet

Table of Contents

Alternative Names

Well-balanced diet


Food Sources

Milk group (dairy products)

  • Cheese: fat-free or reduced-fat (1%)
  • Milk or buttermilk: fat-free (skim) or low-fat (1%)
  • Yogurt: fat-free or low-fat, regular or frozen

Meat and beans group

  • Legumes (including beans, lentils, peas, and split peas)
  • Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim away visible fat; broil, roast, or poach
  • Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, walnuts)
  • Tofu, tempeh, and other soy-protein products

Fruit group

  • Apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, mangos, melons, oranges, peaches, pineapples, raisins and other unsweetened dried fruits, tangerines
  • 100% fruit juice

Vegetable group

  • Broccoli, cauliflower, carrots, collard and other greens, cucumbers, green beans, kale, lettuces, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes
  • 100% vegetable juice

Grain group (breads and cereals)

  • Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta
  • Grits
  • Rice

Oil

  • Light or low-fat salad dressing
  • Low-fat mayonnaise
  • Vegetable oil


Review Date: 06/10/2010
Reviewed By: A.D.A.M. Editorial Team: David Zieve, MD, MHA, and David R. Eltz. Previously reviewed by Linda Vorvick, MD, Medical Director, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine (4/8/2010).

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)