Diet Guidelines
Chapter 1: Nutrition
Nutrition is the study of how food and drink affects our bodies with special regard to the essential nutrients
necessary to support human health.
Food Groups
For healthy diet, this section helps explain the food groups based on the Dietary Guidelines for humans and provides
information about food plans. There are five groups consisting of vegetables, fruits, grains, dairy and a protein group which
includes meat, poultry, fish and nuts as shown below.
The basic food groups
1. Vegetables.
The vegetables may be fresh, frozen, canned or dried and may be eaten whole, cut-up, or mashed. You should eat a variety of
dark green, red and orange vegetables, as well as beans and peas (considered part of the protein group). Examples include
broccoli, carrots, collard greens, split peas, green beans, black-eyed peas, kale, lima beans, potatoes, spinach, squash, sweet
potatoes, tomatoes and kidney beans. Any vegetable or 100% vegetable juice counts in this group.
2. Fruits.
The fruits may be fresh, canned, frozen or dried and may be eaten whole, cut-up, or pureed. Examples include apples,
apricots, bananas, dates, grapes, oranges, grapefruit, mangoes, melons, peaches, pineapples, raisins, strawberries,
tangerines, and 100% fruit juice.
3. Grains Products
There are two types of grains – whole grains and refined grains. At least half of the grains you eat should be whole grains,
such as whole-wheat bread, whole-grain cereals and crackers, oatmeal, bulgur, and brown rice. Refined grains include white
bread, white rice, enriched pasta, flour tortillas, and most noodles.
4. Dairy Products.
Chapter 1: Nutrition
Nutrition is the study of how food and drink affects our bodies with special regard to the essential nutrients
necessary to support human health.
Food Groups
For healthy diet, this section helps explain the food groups based on the Dietary Guidelines for humans and provides
information about food plans. There are five groups consisting of vegetables, fruits, grains, dairy and a protein group which
includes meat, poultry, fish and nuts as shown below.
The basic food groups
1. Vegetables.
The vegetables may be fresh, frozen, canned or dried and may be eaten whole, cut-up, or mashed. You should eat a variety of
dark green, red and orange vegetables, as well as beans and peas (considered part of the protein group). Examples include
broccoli, carrots, collard greens, split peas, green beans, black-eyed peas, kale, lima beans, potatoes, spinach, squash, sweet
potatoes, tomatoes and kidney beans. Any vegetable or 100% vegetable juice counts in this group.
2. Fruits.
The fruits may be fresh, canned, frozen or dried and may be eaten whole, cut-up, or pureed. Examples include apples,
apricots, bananas, dates, grapes, oranges, grapefruit, mangoes, melons, peaches, pineapples, raisins, strawberries,
tangerines, and 100% fruit juice.
3. Grains Products
There are two types of grains – whole grains and refined grains. At least half of the grains you eat should be whole grains,
such as whole-wheat bread, whole-grain cereals and crackers, oatmeal, bulgur, and brown rice. Refined grains include white
bread, white rice, enriched pasta, flour tortillas, and most noodles.
4. Dairy Products.
