This guide is based on the United States food guide, MyPlate. The latest information on the types of food included in each food category is available at
http://www.choosemyplate.gov/
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Food Category
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Key Suggestions
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Key Nutrients Provided
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Grains
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- Consume at least ½ of your grains as whole grains.
- Whole grains include: whole wheat products, oatmeal, brown rice, barley, bulgur, popcorn.
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- Vitamin B12 (fortified breakfast cereals)
- Zinc-fortified breakfast cereals, wheat germ
- Iron-fortified breakfast cereals
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Vegetables
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- Eat a variety of different vegetables every day.
- During a meal, fill half your plate with fruits and vegetables.
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Eat more of the following:
- Dark green vegetables (eg, broccoli, spinach, bok choy, romaine lettuce)
- Orange vegetables (eg, carrots, sweet potatoes, butternut squash)
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- Calcium (collard greens, turnip greens, bok choy, and mustard greens)
- Iron (spinach, turnip greens, peas)
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Fruits
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- Eat a variety of fruit.
- During a meal, fill half your plate with fruits and vegetables.
- Choose fresh fruit over fruit juices.
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- Calcium (fortified orange juice)
- Iron (raisins, prunes, dried apricots)
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Milk
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- Choose low-fat (1%) or fat-free dairy products; limit intake of full-fat cheese.
- Milk alternatives include calcium-rich or -fortified foods and beverages.
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- Protein
- Calcium (all milk products, fortified milk alternatives)
- Vitamin D (fortified milk and milk alternatives)
- Vitamin B12 (milk products and fortified milk alternatives)
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Protein Rich Foods
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- Eat a variety of protein sources that include eggs, beans, peas, nuts, nut butters, and soy (eg, tofu).
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- Protein
- Zinc (white beans, kidney beans, and chick peas)
- Iron (kidney beans, black-eyed peas, lentils)
- Omega-3 fatty acids (eggs, ground flaxseed, walnuts)
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Fats and Sweets
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- Limit or avoid solid fats such butter, stick margarine, lard, and shortening.
- Limit foods high in added sugar or solid fats.
- Avoid sugary drinks. Drink water instead.
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