Food Groups
Food Groups by Sebastian Lowe
Fruits:
Commonly eaten fruits
-
Berries
- strawberries
- blueberries
- raspberries
Melons
- cantaloupe
- honeydew
- watermelon
Mixed fruits
100% Fruit juice
- orange
- apple
- grape
- grapefruit
-
Dark Green Vegetables
- bok choy
- broccoli
- collard greens
- dark green leafy lettuce
- kale
- mesclun
- mustard greens
- romaine lettuce
- spinach
- turnip greens
- watercress
-
Starchy vegetables
-
Red & orange vegetables
- acorn squash
- butternut squash
- carrots
- hubbard squash
- pumpkin
- red peppers
- sweet potatoes
- tomatoes
- tomato juice
-
-
- black beans
- black-eyed peas (mature, dry)
- garbanzo beans (chickpeas)
- kidney beans
- lentils
- navy beans
- pinto beans
- soy beans
- split peas
- white beans
-
Other vegetables
- artichokes
- asparagus
- avocado
- bean sprouts
- beets
- Brussels sprouts
- cabbage
- cauliflower
- celery
- cucumbers
- eggplant
- green beans
- green peppers
- iceberg (head) lettuce
- mushrooms
- okra
- onions
- turnips
- wax beans
- zucchini
-
Whole Grains
- amaranth
- brown rice
- buckwheat
- bulgur (cracked wheat)
- millet
- oatmeal
- popcorn
- rolled oats
- quinoa
- sorghum
- triticale
- whole grain barley
- whole grain cornmeal
- whole rye
- whole wheat bread
- whole wheat crackers
- whole wheat pasta
- whole wheat sandwich buns and rolls
- whole wheat tortillas
- wild rice
Ready-to-eat breakfast cereals
- whole wheat cereal flakes
- muesli
-
Refined Grains
- cornbread*
- corn tortillas*
- couscous*
- crackers*
- flour tortillas*
- grits
- noodles*
- pitas*
- pretzels
- white bread
- white sandwich buns and rolls
- white rice
Pastas
- spaghetti
- macaroni
Ready-to-eat breakfast cereals
Meats*
Lean cuts of:
Game Meats
- bison
- rabbit
- venison
Lean Ground Meats
- beef
- pork
- lamb
Organ Meats
- liver
- giblets
Poultry*
- chicken
- duck
- goose
- turkey
- ground chicken and turkey
Eggs*
- chicken eggs
- duck eggs
Beans and Peas
- bean burgers
- black beans
- black-eyed peas
- chickpeas (garbanzo beans)
- falafel
- kidney beans
- lentils
- lima beans (mature)
- navy beans
- pinto beans
- soy beans
- split peas
- white beans
Processed Soy Products
- tofu (bean curd made from soybeans)
- veggie burgers
- tempeh
- texturized vegetable protein (TVP)
-
Nuts and Seeds*
- almonds
- cashews
- hazelnuts (filberts)
- mixed nuts
- peanuts
- peanut butter
- pecans
- pistachios
- pumpkin seeds
- sesame seeds
- sunflower seeds
- walnuts
Seafood*
Finfish such as:
- catfish
- cod
- flounder
- haddock
- halibut
- herring
- mackerel
- pollock
- porgy
- salmon
- sea bass
- snapper
- swordfish
- trout
- tuna
Shellfish such as:
- clams
- crab
- crayfish
- lobster
- mussels
- octopus
- oysters
- scallops
- squid (calamari)
- shrimp
Canned fish such as:
- anchovies
- clams
- tuna
- sardines
-
Milk*
all fluid milk:- fat-free (skim)
- low fat (1%)
- reduced fat (2%)
- whole milk
- flavored milks:
- chocolate
- strawberry
- lactose-reduced milks
- lactose-free milks
-
Milk-based desserts*
- puddings
- ice milk
- frozen yogurt
- ice cream
-
Calcium-fortified soymilk
(soy beverage)
Resources:
http://myplate.gov/food-groups/fruits.html
http://myplate.gov/food-groups/vegetables.html
http://myplate.gov/food-groups/grains.html
http://myplate.gov/food-groups/protein-foods.html
http://myplate.gov/food-groups/dairy.html