Download What Foods Are in the Grains Group?

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Carbohydrates
Carbohydrates are one of the main types of nutrients. They are the most important source of energy for
your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this
sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for
when it is needed.
Carbohydrates are called simple or complex, depending on their chemical structure. Simple
carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products.
They also include sugars added during food processing and refining. Complex carbohydrates include
whole grain breads and cereals, starchy vegetables and legumes. Many of the complex carbohydrates
are good sources of fiber.
For a healthy diet, limit the amount of added sugar that you eat and choose whole grains over refined
grains.
What Foods Are in the Fruit Group?
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or
dried, and may be whole, cut-up, or pureed. Make half your plate fruits and vegetables
Commonly eaten fruits
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Apples
Apricots
Bananas
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes
Nectarines
Oranges
Peaches
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Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines
Berries
strawberries
blueberries
raspberries
cherries
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Melons
cantaloupe
honeydew
watermelon
Mixed fruits
fruit cocktail
100% Fruit juice
orange
apple
grape
grapefruit
Why is it Important to Eat Fruit?
Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall
healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for
health and maintenance of your body.
Health Benefits
 Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for
heart disease, including heart attack and stroke.
 Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect
against certain types of cancers.
 Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of
heart disease, obesity, and type 2 diabetes.
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Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood
pressure, and may also reduce the risk of developing kidney stones and help to decrease bone
loss.
 Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie
food may be useful in helping to lower calorie intake.
 Get for more information about preventing cardiovascular disease, high blood pressure,
diabetes, and cancer.
Nutrients
 Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
 Fruits are sources of many essential nutrients that are underconsumed, including potassium,
dietary fiber, vitamin C, and folate (folic acid).
 Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium
include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew
melon, and orange juice.
 Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels
and may lower risk of heart disease. Fiber is important for proper bowel function. It helps
reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a
feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit
juices contain little or no fiber.
 Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and
keeps teeth and gums healthy.
 Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may
become pregnant should consume adequate folate from foods, and in addition 400 mcg of
synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube
defects, spina bifida, and anencephaly during fetal development.
What Foods Are in the Vegetable Group?
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be
raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Vegetables are organized into 5 subgroups, based on their nutrient content.
Commonly eaten vegetables in each subgroup:
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Dark Green Vegetables
bok choy
broccoli
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress
Starchy vegetables
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cassava
corn
fresh cowpeas, field peas, or black-eyed
peas (not dry)
green bananas
green peas
green lima beans
plantains
potatoes
taro
water chestnuts
Red & orange vegetables
acorn squash
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butternut squash
carrots
hubbard squash
pumpkin
red peppers
sweet potatoes
tomatoes
tomato juice
Beans and peas*
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
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asparagus
avocado
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
turnips
wax beans
zucchini
Why Is it Important to Eat Vegetables?
Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall
healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for
health and maintenance of your body.
Health Benefits
 Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart
disease, including heart attack and stroke.
 Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against
certain types of cancers.
 Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart
disease, obesity, and type 2 diabetes.
 Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood
pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
 Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie
food may be useful in helping to lower calorie intake.
 Get more information about preventing cardiovascular disease, high blood pressure, diabetes, and
cancer.
Nutrients
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Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may
add fat, calories, or cholesterol.)
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic
acid), vitamin A, and vitamin C.
Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium
include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet
greens, soybeans, lima beans, spinach, lentils, and kidney beans.
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels
and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce
constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of
fullness with fewer calories.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become
pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid
from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and
anencephaly during fetal development.
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron
absorption.
Dietary Fiber
Also called: Bulk, Roughage
Fiber is a substance in plants. Dietary fiber is the kind you eat. It is in fruits, vegetables and grains. It is the part
of the plant that your body can't digest. Yet it is an important part of a healthy diet. It adds bulk to your diet and
makes you feel full faster, helping you control your weight. Fiber helps digestion and helps prevent constipation.
You can get fiber from whole grains, beans, nuts, fruits and vegetables. You should add fiber to your diet slowly.
Increasing dietary fiber too quickly can lead to gas, bloating and cramps.
What Foods Are in the Grains Group?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product.
Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, Whole Grains and Refined Grains.
Whole grains contain the entire grain kernel ― the bran, germ, and endosperm.
Examples include:
whole-wheat flour
bulgur (cracked wheat)
oatmeal
whole cornmeal
brown rice
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a
finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.
Some examples of refined grain products are:
 white flour
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 de-germed cornmeal
 white bread
 white rice
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron
are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined
grain products to make sure that the word "enriched" is included in the grain name. Some food products are
made from mixtures of whole grains and refined grains.
Health Benefits
 Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.
 Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce
constipation.
 Eating whole grains may help with weight management.
 Eating grain products fortified with folate before and during pregnancy helps prevent neural tube
defects during fetal development.
Nutrients in Grains:
o Grains are important sources of many nutrients, including dietary fiber, several B vitamins
(thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
o Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and
may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is important for proper
bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as
whole grains help provide a feeling of fullness with fewer calories.
o The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism – they help the body
release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy
nervous system. Many refined grains are enriched with these B vitamins.
o Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of
childbearing age who may become pregnant should consume adequate folate from foods, and
in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the
risk of neural tube defects, spina bifida, and anencephaly during fetal development.
o Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing
years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other
iron containing foods along with foods rich in vitamin C, which can improve absorption of nonheme iron. Whole and enriched refined grain products are major sources of non-heme iron in
American diets.
o Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building
bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also
important for a healthy immune system.
Dietary Proteins
Protein is in every living cell in the body. Our bodies need protein from the foods we eat to build and maintain
bones, muscles and skin. We get proteins in our diet from meat, dairy products, nuts and certain grains and
beans. Proteins from meat and other animal products are complete proteins. This means they supply all of the
amino acids the body can't make on its own. Plant proteins are incomplete. You must combine them to get all of
the amino acids your body needs.
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It is important to get enough dietary protein. You need to eat protein every day, because your body doesn't
store it the way it stores fats or carbohydrates. The average person needs 50 to 65 grams of protein each day.
This is the amount in four ounces of meat plus a cup of cottage cheese.
Protein in diet
Proteins are the building blocks of life. The body needs protein to repair and maintain itself. The basic structure
of protein is a chain of amino acids.
Function : Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and
glands. Protein is also found in all body fluids, except bile and urine. You need protein in your diet to help your
body repair cells and make new ones. Protein is also important for growth and development during childhood,
adolescence, and pregnancy.
Food Sources
When proteins are digested, amino acids are left. The human body needs a number of amino acids to break
down food. Amino acids need to be eaten in large enough amounts for optimal health.
Amino acids are found in animal sources such as meats, milk, fish, soy, and eggs, as well as in plant sources such
as beans, legumes, and nut butters. You do not need to eat animal products to get all the protein you need in
your diet.
Amino acids are classified into three groups:
•Essential
•Nonessential
•Conditional
Essential amino acids cannot be made by the body, and must be supplied by food. They do not need to be eaten
at one meal. The balance over the whole day is more important. The nine essential amino acids are:
•Histidine
•Phenylalanine
•Isoleucine
•Threonine
•Leucine
•Tryptophan
•Lycine
•Valine
•Methionine
Nonessential amino acids are made by the body from essential amino acids or in the normal breakdown
of proteins. They include:
•Alanine
•Asparagine
•Aspartic acid
•Glutamic acid
Conditional amino acids are usually not essential, except in times of illness and stress. They
include:
•Arginine
•Ornithine
•Cysteine
•Proline
•Glutamine
•Serine
•Glycine
•Tyrosine
Protein foods are no longer described as being "complete proteins" or "incomplete proteins."
Side Effects A diet high in meat can contribute to high cholesterol levels or other diseases such as gout.
A high-protein diet may also put a strain on the kidneys.
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Recommendations A nutritionally balanced diet provides enough protein. Healthy people rarely need
protein supplements.
Vegetarians are able to get enough essential amino by eating a variety of plant proteins.
The amount of recommended daily protein depends upon your age and health. Two to three servings of
protein-rich food will meet the daily needs of most adults.
The following are the recommended serving sizes for protein:
•2 to 3 ounces of cooked lean meat, poultry, or fish (a portion about the size of a deck of playing cards)
•1/2 cup of cooked dried beans
•1 egg, 2 tablespoons of peanut butter, or 1 ounce of cheese
For recommended serving sizes of protein for children and adolescents, see age-appropriate diet for
children. Choose:
•Turkey or chicken with the skin removed, or bison (also called buffalo meat)
•Lean cuts of beef or pork, such as round, top sirloin, or tenderloin (trim away any visible fat)
•Fish or shellfish
Other good sources of protein include:
•Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans
•Nuts and seeds, including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or
walnuts (just watch how much you eat, because nuts are high in fat)
•Tofu, tempeh, and other soy protein products
•Low-fat dairy products
Do not eat more than four eggs per week. Although they are a good source of protein and are low in
saturated fat, eggs are very high in cholesterol. Try recipes with egg whites only.
What Foods Are in the Protein Foods Group?
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and
seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable
Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8
ounces of cooked seafood per week. Young children need less, depending on their age and calorie
needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein
Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry
choices should be lean or low-fat.
View Protein Foods Gallery
Commonly eaten protein foods
 Meats*
 venison
 Lean cuts of:
 Lean Ground Meats
 beef
 beef
 ham
 pork
 lamb
 lamb
 pork
 Lean luncheon or deli meats
 veal
 Organ Meats
 Game Meats
 liver
 bison
 giblets
 rabbit
 Poultry*
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chicken
 sesame seeds
duck
 sunflower seeds
goose
 walnuts
turkey
 Seafood*
ground chicken and turkey
 Finfish such as:
Eggs*
 catfish
chicken eggs
 cod
duck eggs
 flounder
Beans and Peas
 haddock
bean burgers
 halibut
black beans
 herring
black-eyed peas
 mackerel
chickpeas (garbanzo beans)
 pollock
falafel
 porgy
kidney beans
 salmon
lentils
 sea bass
lima beans (mature)
 snapper
navy beans
 swordfish
pinto beans
 trout
soy beans
 tuna
split peas
 Shellfish such as:
white beans
 clams
Processed Soy Products
 crab
tofu (bean curd made from soybeans)
 crayfish
veggie burgers
 lobster
tempeh
 mussels
texturized vegetable protein (TVP)
 octopus
Nuts and Seeds*
 oysters
almonds
 scallops
cashews
 squid (calamari)
hazelnuts (filberts)
 shrimp
mixed nuts
 Canned fish such as:
peanuts
 anchovies
peanut butter
 clams
pecans
 tuna
pistachios
 sardines
pumpkin seeds
*Selection Tips
 Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground
beef (75 to 80% lean) or chicken with skin, the fat counts against your maximum limit for empty
calories (calories from solid fats or added sugars).
 If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or
stick margarine, this also counts against your maximum limit for empty calories (calories from
solid fats and added sugars).
 Select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines,
anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel.
 Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added
sodium. Check the Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and
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pork that have been enhanced with a salt-containing solution also have added sodium. Check
the product label for statements such as “self-basting” or “contains up to __% of __”, which
mean that a sodium-containing solution has been added to the product.
Choose unsalted nuts and seeds to keep sodium intake low.
Why Is It Important to Make Lean or Low-Fat Choices from the Protein
Foods Group?
Foods in the meat, poultry, fish, eggs, nuts, and seed group provide nutrients that are vital
for health and maintenance of your body. However, choosing foods from this group that
are high in saturated fat and cholesterol may have health implications.
The chart lists specific amounts that count as 1 ounce equivalent in the Protein Foods
Group towards your daily recommended intake:
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Health Benefits
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Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients.
These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron,
zinc, and magnesium.
Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They
are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three
nutrients that provide calories (the others are fat and carbohydrates).
B vitamins found in this food group serve a variety of functions in the body. They help
the body release energy, play a vital role in the function of the nervous system, aid in
the formation of red blood cells, and help build tissues.
Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron
(meats) or eat other non-heme iron containing foods along with a food rich in vitamin C,
which can improve absorption of non-heme iron.
Magnesium is used in building bones and in releasing energy from muscles.
Zinc is necessary for biochemical reactions and helps the immune system function
properly.
EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8
ounces per week of seafood may help reduce the risk for heart disease.
Nutrients
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Diets that are high in saturated fats raise “bad” cholesterol levels in the blood. The
“bad” cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL
cholesterol, in turn, increases the risk for coronary heart disease. Some food choices in
this group are high in saturated fat. These include fatty cuts of beef, pork, and lamb;
regular (75% to 85% lean) ground beef; regular sausages, hot dogs, and bacon; some
luncheon meats such as regular bologna and salami; and some poultry such as duck. To
help keep blood cholesterol levels healthy, limit the amount of these foods you eat.
Diets that are high in cholesterol can raise LDL cholesterol levels in the blood.
Cholesterol is only found in foods from animal sources. Some foods from this group are
high in cholesterol. These include egg yolks (egg whites are cholesterol-free) and organ
meats such as liver and giblets. To help keep blood cholesterol levels healthy, limit the
amount of these foods you eat.
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Why Is It Important to Eat 8 Ounces of Seafood per Week?
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A high intake of fats makes it difficult to avoid consuming more calories than are
needed.
Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA.
Eating about 8 ounces per week of a variety of seafood contributes to the prevention of
heart disease. Smaller amounts of seafood are recommended for young children.
Seafood varieties that are commonly consumed in the United States that are higher in
EPA and DHA and lower in mercury include salmon, anchovies, herring, sardines, Pacific
oysters, trout, and Atlantic and Pacific mackerel (not king mackerel, which is high in
mercury). The health benefits from consuming seafood outweigh the health risk
associated with mercury, a heavy metal found in seafood in varying levels.
What Are the Benefits of Eating Nuts and Seeds?
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Eating peanuts and certain tree nuts (i.e., walnuts, almonds, and pistachios) may reduce
the risk of heart disease when consumed as part of a diet that is nutritionally adequate
and within calorie needs. Because nuts and seeds are high in calories, eat them in small
portions and use them to replace other protein foods, like some meat or poultry, rather
than adding them to what you already eat. In addition, choose unsalted nuts and seeds
to help reduce sodium intakes.
Dietary Fats
Also called: Lipids, Monounsaturated fat, Polyunsaturated fat, Saturated fat
Fat is a major source of energy and aids your body in absorbing vitamins. It's important for proper
growth, development and keeping you healthy. Fat provides taste to foods and helps you feel full. Fats
are an especially important source of calories and nutrients for infants and toddlers. Dietary fat also
plays a major role in your cholesterol levels.
But not all fats are the same. You should try to avoid
• Saturated fats such as butter, solid shortening, lard and fatback
• Trans fats, found in vegetable shortenings, some margarines, crackers, cookies, snack foods and other
foods made with or fried in partially hydrogenated oils
Try to replace them with oils such as corn, canola, olive, safflower, soybean and sunflower. Of course,
eating too much fat will put on the pounds.
Fat
Fats are organic compounds that are made up of carbon, hydrogen, and oxygen. They are a source of
energy in foods. Fats belong to a group of substances called lipids, and come in liquid or solid form. All
fats are combinations of saturated and unsaturated fatty acids.
Function
Fat is one of the 3 nutrients (along with protein and carbohydrates) that supply calories to the body. Fat
provides 9 calories per gram, more than twice the number provided by carbohydrates or protein.
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Fat is essential for the proper functioning of the body. Fats provide essential fatty acids, which are not
made by the body and must be obtained from food. The essential fatty acids are linoleic and linolenic
acid. They are important for controlling inflammation, blood clotting, and brain development.
Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that
help insulate the body. Fats are also an important energy source. When the body has used up the
calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on
the calories from fat.
Healthy skin and hair are maintained by fat. Fat helps the body absorb and move the vitamins A, D, E,
and K through the bloodstream.
Food Sources
SATURATED FATS
These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label,
pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high.
Saturated fat should be limited to 10% of calories. Saturated fats are found in animal products such as
butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable
oils -- coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and
are healthy.)
UNSATURATED FATS
Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats
have a lot of calories, so you still need to limit them. Most (but not all) liquid vegetable oils are
unsaturated. (The exceptions include coconut, palm, and palm kernel oils.) There are two types of
unsaturated fats:
•Monounsaturated fats: Examples include olive and canola oils.
•Polyunsaturated fats: Examples include fish, safflower, sunflower, corn, and soybean oils.
TRANS FATTY ACIDS
These fats form when vegetable oil hardens (a process called hydrogenation) and can raise LDL levels.
They can also lower HDL levels ("good cholesterol"). Trans fatty acids are found in fried foods,
commercial baked goods (donuts, cookies, crackers), processed foods, and margarines.
HYDROGENATED AND PARTIALLY HYDROGENATED FATS
This refers to oils that have become hardened (such as hard butter and margarine). Partially
hydrogenated means the oils are only partly hardened. Foods made with hydrogenated oils should be
avoided because they contain high levels of trans fatty acids, which are linked to heart disease. (Look at
the ingredients in the food label.)
Side Effects
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Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated
fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also
increases the risk of heart disease because of its high calorie content, which increases the chance of
becoming obese (another risk factor for heart disease and some types of cancer).
A large intake of polyunsaturated fat may increase the risk for some types of cancer. Reducing daily fat
intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk
factors.
Recommendations
•Choose lean, protein-rich foods such as soy, fish, skinless chicken, very lean meat, and fat-free or 1%
dairy products.
•Eat foods that are naturally low in fat such as whole grains, fruits, and vegetables.
•Get plenty of soluble fiber such as oats, bran, dry peas, beans, cereal, and rice.
•Limit fried foods, processed foods, and commercially prepared baked goods (donuts, cookies,
crackers).
•Limit animal products such as egg yolks, cheeses, whole milk, cream, ice cream, and fatty meats (and
large portions of meats).
•Look at food labels, especially the level of saturated fat. Avoid or limit foods high in saturated fat.
•Look on food labels for words like "hydrogenated" or "partially hydrogenated" -- these foods are
loaded with bad fats and should be avoided.
•Liquid vegetable oil, soft margarine, and trans fatty acid-free margarine are preferable to butter, stick
margarine, or shortening.
Children under age 2 should NOT be on a fat-restricted diet because cholesterol and fat are thought to
be important nutrients for brain development.
It is important to read the nutrition labels and be aware of the amount of different types of fat
contained in food. If you are 20, ask your health care provider about checking your cholesterol levels.
Alternative Names
Saturated fat; Diet - fat; Polyunsaturated fat; Monounsaturated fat; Lipids
What Foods Are Included in the Dairy Group?
All fluid milk products and many foods made from milk are considered part of this food group. Most
Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium
content are part of the group. Foods made from milk that have little to no calcium, such as cream
cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy
Group.
Commonly eaten dairy products
 Milk*
 low fat (1%)
 all fluid milk:
 reduced fat (2%)
 fat-free (skim)
 whole milk
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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)
Cheese*
hard natural cheeses:cheddar
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mozzarella
Swiss
Parmesan
soft cheeses:ricotta
cottage cheese
processed cheeses:American
Yogurt*
all yogurt:
fat-free
low fat
reduced fat
whole milk yogurt
*Selection Tips
Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or
cheese that is not low-fat, the fat in the product counts against your maximum limit for "empty calories"
(calories from solid fats and added sugars).
If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added
sugars also count against your maximum limit for "empty calories" (calories from solid fats and added
sugars).
For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well
tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or
lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk (soy beverage). Also, enzyme
preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages
such as cereals, orange juice, or rice or almond beverages may provide calcium, but may not provide the
other nutrients found in dairy products.
What Counts as a Cup in the Dairy Group?
In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural
cheese, or 2 ounces of processed cheese can be considered as 1 cup from the
Dairy Group.
The chart lists specific amounts that count as 1 cup in the Dairy Group towards
your daily recommended intake:
Milk
(choose fat-free or
low-fat milk)
Yogurt
(choose fat-free or
low-fat yogurt)
Cheese
Amount That Counts as a Cup
in the Dairy Group
1 cup milk
1 half-pint container milk
½ cup evaporated milk
1 regular container
(8 fluid ounces)
1 cup yogurt
1 ½ ounces hard cheese
Common Portions and Cup
Equivalents
1 small container
(6 ounces) = ¾ cup
1 snack size container
(4 ounces) = ½ cup
1 slice of hard cheese is
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(choose reduced-fat (cheddar, mozzarella, Swiss,
or low-fat cheeses) Parmesan)
⅓ cup shredded cheese
2 ounces processed cheese
(American)
½ cup ricotta cheese
2 cups cottage cheese
equivalent to ½ cup milk
1 slice of processed cheese
is equivalent to ⅓ cup milk
½ cup cottage cheese is
equivalent to ¼ cup milk
1 cup pudding made with milk
Milk-based desserts
1 cup frozen yogurt
(choose fat-free or
1 scoop ice cream is
low-fat types)
1 ½ cups ice cream
equivalent to ⅓ cup milk
1 cup calcium-fortified soymilk
Soymilk
1 half-pint container calcium(soy beverage)
fortified soymilk
Health Benefits and Nutrients of Dairy Products:
Consuming dairy products provides health benefits — especially improved bone health. Foods in the
Dairy Group provide nutrients that are vital for health and maintenance of your body. These nutrients
include calcium, potassium, vitamin D, and protein.
Health Benefits
 Intake of dairy products is linked to improved bone health, and may reduce the risk of
osteoporosis.
 The intake of dairy products is especially important to bone health during childhood and
adolescence, when bone mass is being built.
 Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type
2 diabetes, and with lower blood pressure in adults.
Nutrients
 Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are
the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of
dairy products per day can improve bone mass.
 Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially
yogurt, fluid milk, and soymilk (soy beverage), provide potassium.
 Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby
helping to build and maintain bones. Milk and soymilk (soy beverage) that are fortified with
vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and
vitamin D-fortified ready-to-eat breakfast cereals.
 Milk products that are consumed in their low-fat or fat-free forms provide little or no solid fat.
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Food Type
Grains
1,600 Calories 2,000 Calories
6 servings per 6-8 servings
day
per day
At least half of your
servings should be
whole-grain.
Vegetables
3-4 servings
per day
4-5 servings
per day
Eat a variety of
colors and types
Examples of One Serving
 1 slice bread
 1 oz dry cereal (check
nutrition label for cup
measurements of
different products)
 1/2 cup cooked rice,
pasta, or cereal (about
the size of a baseball)
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Fruits
4 servings per 4-5 servings
day
per day
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Eat a variety of
colors and types
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Fat-free or low-fat 2-3 servings
dairy Products
per day
2-3 servings
per day
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Lean meats,
poultry, and
seafood
3-6 oz
(cooked) per
day
Less than 6 oz
per day
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1 cup raw leafy
vegetables (about the
size of a small fist)
1/2 cup cut-up raw or
cooked vegetables
1/2 cup vegetable juice
1 medium fruit (about the
size of a baseball)
1/4 cup dried fruit
1/2 cup fresh, frozen, or
canned fruit
1/2 cup fruit juice
1 cup fat-free or low-fat
milk
1 cup fat-free or low-fat
yogurt
1 and1/2 oz fat-free or
low-fat cheese (about the
size of 6 stacked dice)
3 oz cooked meat (about
the size of a computer
mouse)
3 oz grilled fish (about
the size of a checkbook)
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Fats and oils
2 servings per 2-3 servings
day
per day
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Use liquid
vegetable oils and
soft margarine most
often
Nuts, seeds, and
legumes
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3-4 servings
per week
4-5 servings
per week
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Sweets and added 0 servings per 5 or fewer
sugars
week
servings per
week
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1 tsp soft margarine
1 Tbsp mayonnaise
1 tsp vegetable oil
1 Tbsp regular or 2 Tbsp
low-fat salad dressing
(fat-free dressing does
not count as a serving)
1/3 cup or 1 and 1/2 oz
nuts
2 Tbsp peanut butter
2 Tbsp or 1/2 oz seeds
1/2 cup dry beans or
peas
1 Tbsp sugar
1 Tbsp jelly or jam
1/2 cup sorbet and ices
1 cup lemonade