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Fruit group: All fresh, frozen, canned, and dried fruits and fruit juices. In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group. Vegetable group: All fresh, frozen, canned, and dried vegetables and vegetable juices. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered 1 cup from the vegetable group. Grains group: All foods made from wheat, rice, oats, cornmeal, and barley. This includes bread, pasta, oatmeal, breakfast cereals, tortillas, and grits. In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group. At least half of all grains eaten should be whole grains. Meat & Beans group: In general, 1 ounce of lean meat, poultry or fish, 1 egg, 1 Tbsp peanut butter, ¼ cup cooked dry beans, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group. Milk group: Includes all fluid milk products and foods made from milk that retain their calcium content such as yogurt and cheese. Foods made from milk that have little to no calcium such as cream cheese, cream and butter are not part of the group. Most milk group choices ought to be fat-free or low-fat. In general, 1 cup of milk or yogurt, 1.5 ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group. Oils: Here we have the fats from many different plants and from fish that are liquid at room temperature. This includes canola, corn, olive, soybean, and sunflower oil. Some foods are naturally high in oils like nuts, olives, some fish, and avocados. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft margarine. Discretionary Calorie Allowance: This is what's leftover after accounting for the calories needed for all food groups. So you can have a slightly larger portion of something, if you like. |
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All information on this website is for informational purposes only. It is not intended to be a substitute for professional medical advice or care which you should always seek. Diet and exercise programs should not be followed without first consulting a health care professional. If you have any special health conditions requiring attention, you should consult with your health care professional regularly regarding possible modification of programs found on this website. Medical and health related information may change quickly and we cannot verify the accuracy or timeliness of any of this information. | |
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