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