108 Nutrition & Wellness for Life Copyright Goodheart-Willcox Co., Inc. Fruits. This group is rich in nutrients and fiber. Examples of fruits include bananas, oranges, peaches, blueberries, and kiwifruit. Fruits may be fresh, frozen, puréed, canned, or dried. Select whole fruit more often than fruit juice. Whole fruit contains fiber and is more nutrient dense than juice. Grains. The grains group includes foods made from wheat, rice, oats, cornmeal, barley, and other grains. Grains can be either whole or refined. Whole grains include the entire grain kernel, whereas refined grains are milled to remove the bran and germ. Guidelines from MyPlate recommend that half of the grains you eat should be whole grains. Examples of whole grains include whole-wheat flour, bulgur, oat- meal, brown rice, and whole cornmeal. Refined grains include white bread, white rice, and other white flour products often used in pastas and crackers. Grains are a source of fiber, some B vitamins, and some minerals. Vegetables. Vegetables provide a variety of nutrients and fiber. MyPlate divides vegetables into the following five subgroups: • dark green vegetables, such as broccoli, spinach, and kale • red and orange vegetables, such as carrots, red peppers, tomatoes, and sweet potatoes • beans and peas, such as kidney beans, soybeans, and lentils • starchy vegetables, such as green peas, corn, and potatoes • other vegetables, such as celery, onions, and zucchini MyPlate recommends an amount from each group weekly. Foods from the vegetable group can be fresh, frozen, dehydrated, or canned. They may be raw, cooked, whole, cut up, mashed, or juiced. Protein foods. This group supplies a variety of nutrients to the diet, including protein, essential fatty acids, B vitamins, iron, zinc, magnesium, and vitamin E. Meats, poultry, eggs, beans and peas, nuts and seeds, and seafood are all found in this group. Choose lean meats and poultry to reduce saturated fats and choles- terol. Include at least eight ounces of cooked seafood per week. Beans and peas are also found in the vegetable group. Dairy. The dairy group includes foods high in protein and calcium, such as milk, cheese, milk-based desserts, and yogurt. These foods help improve bone health. The dairy group also includes calcium-fortified soy milk for people with lactose intolerance. While calcium-fortified foods and beverages provide calcium, they may lack other nutrients supplied by foods in this group. Oils. Oils are fats that are liquid at room temperature and are obtained from a variety of plants and fish. Oils are not a food group, but some are needed in the diet to provide essential nutrients. For this reason, there is an allowance for oils in your daily food plan. Only small amounts of oils are recommended because they WELLNESS TIP Healthy Eating for Life The Dietary Guidelines for Americans helps people examine eating behav- iors with a lifestyle perspective. One day’s meals are not nearly as important as the total picture. Work toward improving your eating patterns over the long haul to build a healthful lifestyle.