Nutrition Science and Everyday Application - beta v 0.1

70 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN
table summarizes the different food groups, examples of foods that fall within each group,
and nutrients provided for each food group.
Food Group Example of Foods Nutrients Provided
Whole grains: brown rice, oats, whole wheat bread,
cereal and pasta, popcorn. Refined grains: typically
tortillas, couscous, noodles, naan, pancakes (although
sometimes these products can be whole grains too).
For more foods and what counts as a cup check
out: The Grain Group Food Gallery.
dietary fiber, several B vitamins (thiamin,
riboflavin, niacin, and folate), and minerals (iron,
magnesium, and selenium)
Dark green vegetables- broccoli, kale, and spinach. Red
and orange vegetables- bell peppers, carrots and
tomatoes. Starchy vegetables- corn, peas and
potatoes. Beans and Peas- hummus, lentils and black
beans. Other vegetables- asparagus, avocado, zucchini.
For more foods and what counts as a cup check
out: The Vegetable Group Food Gallery.
potassium, dietary fiber, folate, vitamin A, and
vitamin C
Fresh berries, melons, and other fruit as well as 100%
fruit juice. Fruits can also be canned, frozen, or dried,
and may be whole, cut-up, or pureed. For more foods
and what counts as a cup check out: The Fruit Group
Food Gallery.
potassium, dietary fiber, vitamin C, and folate
Meats, poultry, seafood, beans and peas, eggs, nuts
and seeds. For more foods and what counts as a cup
check out: The Protein Group Food Gallery.
protein, B vitamins (niacin, thiamin, riboflavin,
and B6), vitamin E, iron, zinc, and magnesium
Milk, yogurt, cheese and calcium-fortified soy milk.
Foods such as cream cheese, cream, and butter, are
not part of the Dairy Group as they have little/no
calcium (they count as a fat). For more foods and what
counts as a cup check out: The Dairy Group Food
Gallery.
calcium, potassium, vitamin D, and protein
Table 1.4. A summary of MyPlate food groups, examples of foods that fall within each group, and
nutrients provided for each food group.
This graphic summarizes serving sizes for each of the food groups: