86 Unit 2 Nutrition and Food Choices Copyright Goodheart-Willcox Co., Inc. A food is considered whole grain if it contains the entire grain kernel— the bran, germ, and endosperm (Figure 3.13). Refi ned grains fi have been pro- cessed to produce a fi ner texture and improved shelf life, and no longer fi contain the whole kernel. Examples of whole grains include brown rice, oatmeal, whole-wheat bread, and wild rice. Examples of refi grains include couscous, crack- fined ers, and white bread. Vegetables. Most foods in the vegetables group are naturally low in fat and calories, and are important sources of many nutrients, including potassium, fi ber, folic acid, and vitamins A and C. By definition, fi fi this means fi vegetables are often very nutrient dense. Vegetables may be fresh, frozen, canned, dried, raw, cooked, whole, cut up, or juiced. Vegetables are divided into fi ve subgroups—dark green, starchy, red fi and orange, beans and peas, and other. You should consume vegetables from each of these groups every week. Dairy. The dairy group includes many foods that are high in calcium, including milk and foods made from milk such as cheese and yogurt. You should choose foods in this group that are low fat or fat free. Foods such as cream and butter, which are made from milk, but contain little calcium, are not included in this group. Calcium-fortifi soy milk is fied included in this dairy group as an option for individuals who are lactose intolerant. Dairy foods are often good sources of potassium and protein, and are frequently fortified with vitamin D. fi Protein Foods. The protein foods group includes meat, poultry, sea- food, beans and peas, eggs, processed soy products, and nuts and seeds (Figure 3.14). Including a variety of protein foods in your meal plan each These two turkey and cheese sandwiches look very similar, but one is healthier than the other. Why? Figure 3.13 Figure 3.14 Protein Content of Various Foods Food Type Grams of Protein 1 cup of milk 8 1 cup of cooked dry beans 16 3-ounce piece of meat 21 8-ounce container of yogurt 11