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 have been pro-
cessed to produce a fi ner texture and improved shelf life, and no longer
contain the whole kernel.
Examples of whole grains include brown rice, oatmeal, whole-wheat
bread, and wild rice. Examples of refi ned grains include couscous, crack-
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 defi nition, this means
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
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 ed soy milk is
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 fortifi ed with vitamin D.
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