The USDA's

New Food Guide Pyramid 2011

Vegetable Group

Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Vegetables are organized into 5 subgroups, based on their nutrient content.

Dark green vegetables bok choy broccoli collard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Red & orange vegetables acorn squash butternut squash carrots hubbard squash pumpkin red peppers sweet potatoes tomatoes tomato juice Beans and peas* black beans black-eyed peas (mature, dry) garbanzo beans (chickpeas) kidney beans lentils navy beans pinto beans soy beans split peas white beans	Starchy vegetables cassava corn fresh cowpeas, field peas, or black-eyed peas (not dry) green bananas green peas green lima beans plantains potatoes taro water chestnuts Other vegetables artichokes asparagus avocado bean sprouts beets Brussels sprouts cabbage cauliflower celery cucumbers eggplant green beans green peppers iceberg (head) lettuce mushrooms okra onions parsnips turnips wax beans zucchini

Fruit Group

Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Apples Apricots Bananas Berries: strawberries blueberries raspberries Cherries Grapefruit Grapes Kiwi fruit Lemons Limes Mangoes Melons: cantaloupe honeydew watermelon	Mixed fruits: fruit cocktail Nectarines Oranges Peaches Pears Papaya Pineapple Plums Prunes Raisins Tangerines 100% Fruit juice: orange apple grape grapefruit

Grain Group

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups, whole grains and refined grains.

Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples include: •whole-wheat flour
•bulgur (cracked wheat)
•oatmeal
•whole cornmeal
•brown rice
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are: •white flour
•degermed cornmeal
•white bread
•white rice
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.

Some commonly eaten grain products are:

Whole grains:

• amaranth
  
• brown rice
  
• buckwheat
  
• bulgur (cracked wheat)
  
• millet
  
• oatmeal
  
• popcorn

Ready-to-eat breakfast cereals:

• whole wheat cereal flakes
  muesli
  
• rolled oats
  
• quinoa
  
• sorghum
  
• triticale
  
• whole grain barley
  
• whole grain cornmeal
  
• whole rye
  
• whole wheat bread
  
• whole wheat crackers
  
• whole wheat pasta
  
• whole wheat sandwich buns and rolls
  
• whole wheat tortillas
  
• wild rice
  

Refined grains:

• cornbread*
  
• corn tortillas*
  
• couscous*
  
• crackers*
  
• flour tortillas*
  
• grits
  
• noodles*
• Pasta:*
• spaghetti
  
• macaroni
  
• pitas*
  
• pretzels

Ready-to-eat breakfast cereals:

• corn flakes
  
• white bread
  
• white sandwich buns and rolls
  
• white rice

Protein Foods Group

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calories needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.

Some commonly eaten choices in the Protein Foods Group, with selection tips, are:

Meats*

Lean cuts of:

• beef
  
• ham
  
• lamb
  
• pork
  
• veal
  

Game meats:

• bison
  
• rabbit
  
• venison
  

Lean ground meats:

• beef
  
• pork
  
• lamb
  

Lean luncheon or deli meats

Organ meats:

• liver
  
• giblets
  

Poultry*

• chicken
  
• duck
  
• goose
  
• turkey
  
• ground chicken and turkey
  

Eggs*

• chicken eggs
  
• duck eggs

Beans and peas

• black beans
  
• black-eyed peas
  
• chickpeas (garbanzo beans)
  
• falafel
  
• kidney beans
  
• lentils
  
• lima beans (mature)
  
• navy beans
  
• pinto beans
  
• soy beans
  
• split peas

Processed soy products:

• tofu (bean curd made from
  
• soybeans)
  
• white beans
  
• bean burgers
  
• veggie burgers
  
• tempeh
  
• texturized vegetable
  
• protein (TVP)
  

Nuts and seeds*

• almonds
  
• cashews
  
• hazelnuts (filberts)
  
• mixed nuts
  
• peanuts
  
• peanut butter
  
• pecans
  
• pistachios
  
• pumpkin seeds
  
• sesame seeds
  
• sunflower seeds
  
• walnuts

Seafood*

Finfish such as:

• catfish
  
• cod
  
• flounder
  
• haddock
  
• halibut
  
• herring
  
• mackerel
  
• pollock
  
• porgy
  
• salmon
  
• sea bass
  
• snapper
  
• swordfish
  
• trout
  
• tuna
  

Shellfish such as:

• clams
  
• crab
  
• crayfish
  
• lobster
  
• mussels
  
• octopus
  
• oysters
  
• scallops
  
• squid (calamari)
  
• shrimp
  

Canned fish such as:

• anchovies
  
• clams
  
• tuna
  
• sardines

Dairy Group

All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

Some commonly eaten choices in the Dairy Group are:

Milk* all fluid milk: fat-free (skim) low fat (1%) reduced fat (2%) whole milk flavored milks: chocolate strawberry lactose-reduced milks lactose-free milks Milk-based desserts* puddings ice milk frozen yogurt ice cream Calcium-fortified soymilk (soy beverage)	Cheese* hard natural cheeses: cheddar mozzarella Swiss Parmesan soft cheeses: ricotta cottage cheese processed cheeses: American Yogurt* all yogurt: fat-free low fat reduced fat whole milk yogurt

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