146 Unit 2 Nutrition and Wellness
Copyright Goodheart-Willcox Co., Inc.
MyPlate divides vegetables into the
following five subgroups:
• dark green vegetables, such as broccoli,
spinach, collard greens, and kale
• red and orange vegetables, such as carrots,
sweet potatoes, and winter squash
• beans, peas, and lentils, such as pinto and navy
beans, lentils, and soybean products like tofu
• starchy vegetables, such as white potatoes,
corn, and green peas
• other vegetables, such as tomatoes, lettuce,
green beans, and onions
People do not need to choose vegetables
from each subgroup every day. However, they
should be sure to include foods from all five
subgroups in their diets throughout the week.
Fruit Group
The fruit group includes all forms of fruits—
fresh, canned, frozen, and dried. Fruits (except
avocados) are low-fat, high-fiber sources of vitamins
and minerals. Pure fruit juices (not fruit drinks or
punches) are part of this group, too. However, they
do not provide much fiber. Therefore, choose whole
or cut-up fruits most often.
Dairy Group
Foods from the dairy group—such as milk,
yogurt, and cheese—are the best sources of
calcium. They also provide riboflavin, phos-
phorus, and protein. Whole- and fortified-milk
products provide vitamins A and D as well.
Fortified soy milk and yogurt are included in the
dairy group.
A number of people avoid foods from this
group for health or lifestyle reasons. Yogurt and
lactose-free milk may be good alternatives for
some people. Increased amounts of calcium-rich
foods from other food groups can also help
meet calcium needs. Such foods include fortified
cereals, tofu, canned salmon with bones, and
spinach.
Protein Foods Group
The protein foods group includes meat,
poultry, seafood, beans, peas, lentils, eggs,
processed soy products, and nuts. These foods
are excellent sources of protein. They supply
vitamins and minerals, including B vitamins and
iron. Beans, peas, and lentils are also rich in fiber,
so choose them often as meat alternates. (Note
that beans, peas, and lentils can count toward
either protein intake or toward vegetable intake,
but not both.) Remember to make seafood the
protein on your plate at least twice per week.
Like grain foods, protein foods are counted in
ounce-equivalents (Figure 8.9).
Oils
Oils in the diet come from cooking oil, soft
margarines, and salad dressing. They are also
found in such foods as fish and nuts. Oils are not
a food group. However, they are good sources
of vitamin E and essential fatty acids. Small
amounts are necessary for good health.
Saturated Fats and Added Sugars
Oils are not the only foods that do not fit
into the five main groups of MyPlate. Other
such foods include butter, jams, jellies, syrups,
candies, gravies, and many desserts and snack
foods. These foods provide mostly empty calo-
ries from saturated fats and/or added sugars.
Foods that are high in these components tend to
be low in vitamins and minerals.
Most people would nearly reach their daily
calorie limits if they chose just nutrient-dense
foods to meet their needs from MyPlate. Healthy
dietary patterns can allow for only a small
number of empty calories from saturated fats and
added sugars. One way you might use these calo-
ries is to give flavor and variety to nutrient-dense
foods. For instance, you could top vegetables
with a little butter or drizzle some honey on
whole-grain cereal. However, foods such as
sugary drinks and candy fit only rarely into most
healthy food plans.
MyPlate is flexible. It can help you plan
healthy meals at any budget level. MyPlate can
also help you plan healthy meals for individuals
at most life-cycle stages while accommodating
cultural food preferences and special diets. For
instance, a vegetarian who enjoys Mexican food
might fill a tortilla from the grains group with
refried beans from the protein foods group. This
could be topped with tomatillos from the vege-
table group and cheese from the dairy group.
Papaya from the fruit group would complete the
meal. People can use their recommended amounts
Copyright Goodheart-Willcox Co., Inc.
MyPlate divides vegetables into the
following five subgroups:
• dark green vegetables, such as broccoli,
spinach, collard greens, and kale
• red and orange vegetables, such as carrots,
sweet potatoes, and winter squash
• beans, peas, and lentils, such as pinto and navy
beans, lentils, and soybean products like tofu
• starchy vegetables, such as white potatoes,
corn, and green peas
• other vegetables, such as tomatoes, lettuce,
green beans, and onions
People do not need to choose vegetables
from each subgroup every day. However, they
should be sure to include foods from all five
subgroups in their diets throughout the week.
Fruit Group
The fruit group includes all forms of fruits—
fresh, canned, frozen, and dried. Fruits (except
avocados) are low-fat, high-fiber sources of vitamins
and minerals. Pure fruit juices (not fruit drinks or
punches) are part of this group, too. However, they
do not provide much fiber. Therefore, choose whole
or cut-up fruits most often.
Dairy Group
Foods from the dairy group—such as milk,
yogurt, and cheese—are the best sources of
calcium. They also provide riboflavin, phos-
phorus, and protein. Whole- and fortified-milk
products provide vitamins A and D as well.
Fortified soy milk and yogurt are included in the
dairy group.
A number of people avoid foods from this
group for health or lifestyle reasons. Yogurt and
lactose-free milk may be good alternatives for
some people. Increased amounts of calcium-rich
foods from other food groups can also help
meet calcium needs. Such foods include fortified
cereals, tofu, canned salmon with bones, and
spinach.
Protein Foods Group
The protein foods group includes meat,
poultry, seafood, beans, peas, lentils, eggs,
processed soy products, and nuts. These foods
are excellent sources of protein. They supply
vitamins and minerals, including B vitamins and
iron. Beans, peas, and lentils are also rich in fiber,
so choose them often as meat alternates. (Note
that beans, peas, and lentils can count toward
either protein intake or toward vegetable intake,
but not both.) Remember to make seafood the
protein on your plate at least twice per week.
Like grain foods, protein foods are counted in
ounce-equivalents (Figure 8.9).
Oils
Oils in the diet come from cooking oil, soft
margarines, and salad dressing. They are also
found in such foods as fish and nuts. Oils are not
a food group. However, they are good sources
of vitamin E and essential fatty acids. Small
amounts are necessary for good health.
Saturated Fats and Added Sugars
Oils are not the only foods that do not fit
into the five main groups of MyPlate. Other
such foods include butter, jams, jellies, syrups,
candies, gravies, and many desserts and snack
foods. These foods provide mostly empty calo-
ries from saturated fats and/or added sugars.
Foods that are high in these components tend to
be low in vitamins and minerals.
Most people would nearly reach their daily
calorie limits if they chose just nutrient-dense
foods to meet their needs from MyPlate. Healthy
dietary patterns can allow for only a small
number of empty calories from saturated fats and
added sugars. One way you might use these calo-
ries is to give flavor and variety to nutrient-dense
foods. For instance, you could top vegetables
with a little butter or drizzle some honey on
whole-grain cereal. However, foods such as
sugary drinks and candy fit only rarely into most
healthy food plans.
MyPlate is flexible. It can help you plan
healthy meals at any budget level. MyPlate can
also help you plan healthy meals for individuals
at most life-cycle stages while accommodating
cultural food preferences and special diets. For
instance, a vegetarian who enjoys Mexican food
might fill a tortilla from the grains group with
refried beans from the protein foods group. This
could be topped with tomatillos from the vege-
table group and cheese from the dairy group.
Papaya from the fruit group would complete the
meal. People can use their recommended amounts