We all know about the food groups right? The age old - food pyramid (which has actually been replaced by "My Plate") - the guide that tells us how much of each food group we should eat each day.
According to choosemyplate.gov the 5 food groups are: Grains, Vegetables, Fruits, Dairy, and Protein Foods.
Based on an 1800 calorie diet according to the choose my plate recommendations you should have the following:
Grains - 6 ounces - 1/2 of which should come from whole grains. Grains include whole-wheat flour, cracked wheat (also called bulgar), oatmeal, whole cornmeal and brown rice - which are considered whole grains-and white flour, de-germed cornmeal, white bread, white rice - which are considered refined grains. You can find a whole list of commonly eaten grains at:Grains List
Vegetables - 2.5 cups - Any vegetable or 100% vegetable juice counts as a member of the vegetable group. They can be frozen, canned, fresh, dried/dehydrated, whole, cut-up or mashed. There are 5 sub-groups: dark, green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. To find a list of vegetables and their sub-groups visit: Vegetables List
Fruits - 1.5 cups - Any fruit or 100% fruit juice counts and can be fresh, canned, frozen or dried. They can be whole, cut-up or pureed. To find a list of fruits visit:Fruits List
Dairy - 3 cups - Fluid milk products and foods made from milk. Dairy list can be found here: Dairy List
Protien Foods - 5 ounces - All foods made of poultry, meat, seafood, beans and peas, eggs, processed soy products, nuts and seeds. List of proteins can be found at: Proteins List
Oils & Empty calories should be limited to 5 tablespoons per day of oils and 160 empty calories.
Here's a need, concise daily worksheet that can be used to track your daily food choices:Daily Calorie Worksheet
More information can also be found at Supertracker or http://win.niddk.nih.gov/publications/choosing.htmChoosing a healthy diet.
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