What It Is: Foods that are typically sweet or tart in flavor, fresh, canned, frozen, or dried, and may be juiced.
Daily Recommendation: About 2 cups per day. includes fresh, frozen, and canned fruits, but watch for added sugars in some processed fruits.
Examples:
- Apples
- Bananas
- Oranges
- Grapes
- Peaches
What It Is: Foods that are rich in protein, essential for building and repairing body tissue, and providing other nutrients like iron and zinc.
Daily Recommendation: About 5.5 ounces per day.
Examples:
- Lean meats
- Poultry
- Seafood
- Eggs
- Nuts
- Seeds
- Beans
- Peas
- Soy products like tofu and tempeh
What It Is: A wide variety of plant-based foods that come in multiple forms including fresh, canned, frozen, or dried/dehydrated, and may be aten raw or cooked.
Daily Recommendation: About 2.5 cups per day.
Examples:
- Spinach
- Carrots
- Broccoli
- Sweet potatoes
- Green beans
What It Is: Foods made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Grains are divided into two subgroups, whole grains and refined grains.
Daily Recommendation: About 6 ounces per day, with at least half being whole grains.
Examples:
- Whole wheat bread
- Brown rice
- Oatmeal
- Popcorn
- Pasta
What It Is: Products made from milk that retain their calcium content, including dairy alternatives that are fortified with calcium.
Daily Recommendation: About 3 cups per day.
Examples:
- Milk
- Cheese
- Yogurt
- Fortified soy milk
What It Is: Fats that are liquid at room temperature, not technically a food group but important for providing essential nutrients.
Daily Recommendation: About 5 teaspoons per day.
Examples:
- Olive oil
- Canola oil
- Sunflower oil
- Foods like avocados, nuts, and seeds that contain these healthy oils
