VEGETABLES.Any vegetable or any 100% vegeta-
ble juice is part of the vegetable group. This group is
subdivided into different types of vegetable. MyPyra-
mid recommends that people eat vegetables from all
five subgroups over the course of a week. The sub-
groups are:
dark green vegetables–spinach, kale, watercress, turnip
greens, bok choy, broccoli, collard greens, and similar
vegetables.
orange vegetables–carrots, sweet potatoes, butternut
squash, pumpkin, acorn squash, etc.
dry beans and peas–black beans, navy beans, pinto
beans, kidney beans, lima beans, black-eyed peas,
chickpeas, lentils, tofu (bean curd), etc.
starchy vegetables–potatoes, corn, fresh lima beans,
green peas.
other vegetables–artichokes, cauliflower, mushrooms,
bean sprouts, onions, eggplant, peppers, tomatoes,
celery, iceberg lettuce, and vegetables not other
categories.
FRUITS.Fruits can be fresh, canned, frozen, or
dried. One hundred percent fruit juice also counts as
fruit. Virtually all fruit is included in this group includ-
ing citrus fruits, berries, melons, and common fruits
such as apples, bananas, and pears, Raisins (dried
grapes) and other dried fruit also are part of the group.
MILK.Non-fat, low-fat, and whole milk all have
about the same amount ofcalcium, the most impor-
tant mineral in milk. Non-fat and low fat milk are the
preferred choices in this group. Other foods in the milk
group include yogurt, cheese, and desserts made with
milk such as ice cream and pudding. When foods like
ice cream or full-fat cheese or sweetened yogurt are
chosen, the extra calories from fat and sugar should be
subtracted from the daily discretionary calories. Peo-
ple who are lactose intolerant can choose lactose-
reduced and lactose-free products. Cream cheese and
butter contain only small amounts of calcium and are
not part of this group.
MEAT AND BEANS.This group provides most of the
proteinin diet. Vegetarians and vegans can choose
plant-based sources of protein. However, people who
do not eat meat need to make sure they are getting
adequate amounts of iron. See the entry on iron for
more information. The meat group contains several
subgroups. People should try to eat less red meat and
more fish, poultry, and dried beans. Meat should be
trimmed of all visible fat and baked, broiled, or grilled.
If fat is added in cooking, it should be counted as oil or
discretionary calories. This group includes:
meat–beef, pork, lamb, game meats such as venison
and rabbit, organ meats such as liver and kidney, and
lean cold cuts.
poultry–chicken and ground chicken, turkey and
ground turkey, duck, goose, and pheasant.
eggs–all types. Egg yolks are high in cholesterol, but
egg whites are not.
Dry beans and peas. This is the same as the list under
vegetables. Dried beans and peas can be counted
either in the vegetable group or the meat group.
fish and shelfish-catfish, salmon, halibut, tuna, and
all other finned fish, shellfish such as clams, shrimp,
crabs and lobster, canned fish such as sardines and
anchovies.
seeds and nuts- almonds, peanuts, walnuts, and all
other nuts, sunflower seeds, sesame seeds, pumpkin
seeds.
OILS.Oils are liquid at room temperature. Fats
are solid at room temperature. Oils are preferred
because they contain less saturated fat andtransfat.
Diets high in saturated fat andtransfat are associated
with an increased risk of cardiovascular disease.
Oils come from plant sources and include olive oil,
canola oil, corn oil, safflower oil, and oil blends. Fats
come mainly from animal sources and include butter,
lard (pork fat), tallow (beef fat), and chicken fat. Stick
margarine and shortening are made of vegetable oils
that are treated to make them solid. This process, called
hydrogenation, increases the amount of saturated fat
andtransfat they contain, making them less desirable
sources of fat. Also palm oil and coconut oil, although
liquid at room temperature, are not recommended
because they are unusually high in saturated fat and
transfat. Avocados, nuts, olives, and some fish, such as
salmon, are high in oils. Processed foods such as
mayonnaise, salad dressings, and oil-packed tuna are
also high in oil. See the entry onfat replacersfor more
information about fats and oils in processed foods.
DISCRETIONARY CALORIES.Discretionary calories
are extra calories that remain after all the food group
requirements have been met. The amount varies
depending on how active a person is and their age and
gender. MyPyramid calculates discretionary calories
based on the personalized information each individual
enters in the Web-based MyPyramid Plan. These calo-
ries can be used to increase the amount of food eaten in
any group or for things like sugary treats, sauces, or
alcoholic beverages that are not included in any of the
food groups. Be aware, however, that the number of
discretionary calories is usually small, especially for
people who are not very active.USDA food guide pyramid (MyPyramid)