Figure 2-5: USDA food groups and subgroups Flashcards
Fruits contribute what nutrients?
Folate, Vitamins A & C, Potassium, Fiber
Fruits: 1 cup of fruit =
1 cup fresh, frozen, cooked or canned fruit
1/2 cup dried fruit
1 cup 100% fruit juice
Fruits to limit include:
Canned or frozen fruit in syrup, juices, punches, ades, and fruit drinks with added sugars; fried plantains
Vegetables contribute what nutrients?
Folate, Vitamins A, C, K, & E, Magnesium, Potassium and Fiber
Vegetables: 1 cup of veggies =
1 cup cut-up raw or cooked veggies
1 cup cooked legumes
1 cup vegetable juice
2 cups raw, leafy greens
Vegetable subgroups:
Dark green vegetables
Broccoli, leafy greens like arugula, beet greens, bok choy, collard greens, kale, romaine lettuce, spinach, watercress
Red and Orange vegetables
Carrots, carrot juice, pumpkin, red bell peppers, sweet potatoes, tomatoes, tomato juice, vegetable juice, acorn and butternut squash
Legumes
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
Starchy Vegetables
Corn, green peas, hominy, lima beans, potatoes
Other Vegetables
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
Vegetables to limit
Baked beans, candied sweet potatoes, coleslaw, french fries, potato salad, refried beans, scalloped potatoes, tempura vegetables
Grains contribute what nutrients?
Folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, fiber
Grains: 1 oz grains =
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
Grain subgroups:
Whole grains
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
Enriched refined products
Bagels, breads, cereals, pastas (couscous, macaroni, spaghetti), pretzels, white rice, rolls, tortillas
Grains to limit
Biscuits, cakes, cookies, cornbread, crackers, croissants, doughnuts, fried rice, granola, muffins, pastries, pies, pre-sweetened cereals, taco shells
Protein foods contribute what nutrients?
Protein, essential fatty acids, niacin, thiamin, Vitamins B6 & B12, iron, magnesium, potassium, zinc
Proteins: 1 oz, protein foods =
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
Protein subgroups:
Seafood
Fish (catfish, cod, flounder, haddock, halibut, herring, mackerel, pollock, salmon, sea bass, snapper, trout, tuna), shellfish (clams, crab, lobster, mussels, oysters, scallops, shrimp)
Meats
Poultry, and eggs; Lean or low-fat meats (fat-trimmed beef, game, ham, lamb, pork, veal), poultry (no skin) eggs
Nuts, Seeds and Soy products
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
Protein to limit
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
Milk and milk products contribute what nutrients?
protein, riboflavin, vitamin B12, calcium, potassium, when fortified, vitamins A & D
Milk: 1 cup milk or milk product =
1 cup milk, yogurt, or fortified soy milk
1 1/2 oz natural cheese
2 oz of processed cheese
Milk and milk products to limit
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
Oil contributes what nutrients
Vitamin E, essential fatty acids
Oils: 1 tsp oil =
1 tsp vegetable oil
1 tsp soft margarine
1 Tbs low-fat mayonnaise
2 Tbs light salad dressing
Limit solid fats
butter, animal fats, stick margarine, shortening, (sour cream)
Liquid vegetable oils
canola, corn, flaxseed, nut, olive, peanut, safflower, sesame, soybean, sunflower;
Other oils
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
