Figure 2-5: USDA food groups and subgroups

Question 1

Fruits contribute what nutrients?

Answer 1

Folate, Vitamins A & C, Potassium, Fiber

Question 2

Fruits: 1 cup of fruit =

Answer 2

1 cup fresh, frozen, cooked or canned fruit
1/2 cup dried fruit
1 cup 100% fruit juice

Question 3

Fruits to limit include:

Answer 3

Canned or frozen fruit in syrup, juices, punches, ades, and fruit drinks with added sugars; fried plantains

Question 4

Vegetables contribute what nutrients?

Answer 4

Folate, Vitamins A, C, K, & E, Magnesium, Potassium and Fiber

Question 5

Vegetables: 1 cup of veggies =

Answer 5

1 cup cut-up raw or cooked veggies
1 cup cooked legumes
1 cup vegetable juice
2 cups raw, leafy greens

Question 6

Vegetable subgroups:

Dark green vegetables

Answer 6

Broccoli, leafy greens like arugula, beet greens, bok choy, collard greens, kale, romaine lettuce, spinach, watercress

Question 7

Red and Orange vegetables

Answer 7

Carrots, carrot juice, pumpkin, red bell peppers, sweet potatoes, tomatoes, tomato juice, vegetable juice, acorn and butternut squash

Question 8

Legumes

Answer 8

Black beans, black-eyed peas, garbanzo beans, kidney beans, lentils, navy beans, pinto beans, soybeans and soy products such as tofu, split peas, white beans

Question 9

Starchy Vegetables

Answer 9

Corn, green peas, hominy, lima beans, potatoes

Question 10

Other Vegetables

Answer 10

Artichokes, asparagus, bamboo shoots, bean sprouts, beets, brussels sprouts, cabbages, cactus, cauliflower, celery, cucumber, eggplant, green beans, green bell peppers, iceburg lettuce, mushrooms, okra, onions, seaweed, snow peas, zucchini

Question 11

Vegetables to limit

Answer 11

Baked beans, candied sweet potatoes, coleslaw, french fries, potato salad, refried beans, scalloped potatoes, tempura vegetables

Question 12

Grains contribute what nutrients?

Answer 12

Folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, fiber

Question 13

Grains: 1 oz grains =

Answer 13

1 slice of bread
1/2 cup cooked rice, pasta, or cereal
1 oz. dry pasta or rice
1 cup ready-to-eat cereal flakes
3 cups popped popcorn

Question 14

Grain subgroups:

Whole grains

Answer 14

Amaranth, barley, brown rice, buckwheat, bulgur, cornmeal, millet, oats, quinoa, rye, wheat, and wild rice and whole-grain products such as breads, cereals, crackers, and pastas; popcorn

Question 15

Enriched refined products

Answer 15

Bagels, breads, cereals, pastas (couscous, macaroni, spaghetti), pretzels, white rice, rolls, tortillas

Question 16

Grains to limit

Answer 16

Biscuits, cakes, cookies, cornbread, crackers, croissants, doughnuts, fried rice, granola, muffins, pastries, pies, pre-sweetened cereals, taco shells

Question 17

Protein foods contribute what nutrients?

Answer 17

Protein, essential fatty acids, niacin, thiamin, Vitamins B6 & B12, iron, magnesium, potassium, zinc

Question 18

Proteins: 1 oz, protein foods =

Answer 18

1 oz cooked lean meat, poultry, or seafood
1 egg
1/4 cup cooked legumes or tofu
1 Tbs peanut butter
1/2 oz nuts or seeds

Question 19

Protein subgroups:

Seafood

Answer 19

Fish (catfish, cod, flounder, haddock, halibut, herring, mackerel, pollock, salmon, sea bass, snapper, trout, tuna), shellfish (clams, crab, lobster, mussels, oysters, scallops, shrimp)

Question 20

Meats

Answer 20

Poultry, and eggs; Lean or low-fat meats (fat-trimmed beef, game, ham, lamb, pork, veal), poultry (no skin) eggs

Question 21

Nuts, Seeds and Soy products

Answer 21

Unsalted nuts (almonds, cashews, filberts, pecans, pistachios, walnuts), seeds (flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds), legumes, soy products (textured vegetable protein, tofu, tempeh) peanut butter, peanuts

Question 22

Protein to limit

Answer 22

Bacon; baked beans; fried meat, seafood, poultry, eggs, or tofu; refried beans; ground beef; hot dogs; luncheon meats; marbled steaks; poultry with skin; sausages; spare ribs

Question 23

Milk and milk products contribute what nutrients?

Answer 23

protein, riboflavin, vitamin B12, calcium, potassium, when fortified, vitamins A & D

Question 24

Milk: 1 cup milk or milk product =

Answer 24

1 cup milk, yogurt, or fortified soy milk
1 1/2 oz natural cheese
2 oz of processed cheese

Question 25

Milk and milk products to limit

Answer 25

2% reduced-fat milk and whole milk; 2% reduced-fat and whole milk products such as cheeses, cottage cheese and yogurt; flavored milk like chocolate milk, custard, frozen yogurt, ice cream, milk shakes, pudding, sherbet; fortified soy milk

Question 26

Oil contributes what nutrients

Answer 26

Vitamin E, essential fatty acids

Question 27

Oils: 1 tsp oil =

Answer 27

1 tsp vegetable oil
1 tsp soft margarine
1 Tbs low-fat mayonnaise
2 Tbs light salad dressing

Question 28

Limit solid fats

Answer 28

butter, animal fats, stick margarine, shortening, (sour cream)

Question 29

Liquid vegetable oils

Answer 29

canola, corn, flaxseed, nut, olive, peanut, safflower, sesame, soybean, sunflower;

Question 30

Other oils

Answer 30

mayonnaise, oil-based salad dressing, soft trans fat-free margarine; unsaturated oils naturally in foods like avocados, fatty fish, nuts, olives, seeds (flaxseeds, sesame seeds) shellfish