Food Groups

Fruit

 

  • Apples
  • Apricots
  • Bananas
  • Cherries
  • Grapefruit
  • Grapes
  • Kiwifruit
  • Lemons
  • Limes
  • Mangoes
  • Nectarines
  • Oranges
  • Peaches
  • Pears
  • Papaya
  • Pineapple
  • Plums
  • Prunes
  • Raisins
  • Tangerines
  • Berries
  • Blueberries
  • Raspberries
  • Strawberries
  • Melons
  • Cantaloupe
  • Honeydew
  • Watermelon
  • Mixed Fruits
  • Fruit cocktail
  • 100% Fruit Juice
  • Apple
  • Grape
  • Grapefruit
  • Orange

 

Vegetables
  • Dark Green Vegetables
  • Bok choy
  • Broccoli
  • Collard greens
  • Dark green leafy lettuce
  • Kale
  • Mesclun
  • Mustard greens
  • Romaine lettuce
  • Spinach
  • Turnip greens
  • Watercress
  • Red and Orange Vegetables
  • Acorn squash
  • Butternut squash
  • Carrots
  • Hubbard squash
  • Pumpkin
  • Red peppers
  • Sweet potatoes
  • Tomatoes
  • Tomato juice
  • Other Vegetables
  • Artichokes
  • Asparagus
  • Avocado
  • Bean sprouts
  • Beets
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumbers
  • Eggplant
  • Green (string) beans *
  • Green peppers
  • Iceberg (head) lettuce
  • Mushrooms
  • Okra
  • Onions
  • Turnips
  • Wax beans
  • Zucchini
Starches
  • Cassava
  • Corn
  • Fresh cowpeas, field peas, or black-eyed peas (not dry)*
  • Green bananas
  • Green peas*
  • Green lima beans*
  • Plantains
  • Potatoes
  • Taro
  • Water chestnuts
  • Whole Grains
  • Amaranth
  • Brown rice
  • Buckwheat
  • Bulgur (cracked wheat)
  • Millet
  • Oatmeal
  • Popcorn
  • 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
  • Ready-to-Eat Breakfast Cereals
  • Cornflakes
  • Muesli
  • Whole wheat cereal flakes
  • Refined Grains
  • Cornbread
  • Corn tortillas
  • Couscous
  • Crackers
  • Flour tortillas
  • Grits
  • Noodles
  • Pitas
  • Pretzels
  • White bread
  • White rice
  • White sandwich buns and rolls
  • Pastas
  • Macaroni
  • Spaghetti
Flesh Proteins

Meats (Lean Cuts)

  • Beef
  • Lamb
  • Veal
  • Poultry
  • Chicken
  • Duck
  • Goose
  • Turkey
  • Ground chicken and turkey
  • Eggs
  • Chicken eggs
  • Duck eggs
  • Processed Soy Products
  • Tempeh
  • Texturized vegetable protein (TVP)
  • Tofu (bean curd made from soybeans)
  • Veggie burgers

Fish

  • Cod
  • Flounder
  • Haddock
  • Halibut
  • Herring
  • Mackerel
  • Pollock
  • Salmon
  • Sea bass
  • Snapper
  • Trout
  • Tuna
  • Canned Fish
  • Anchovies
  • Sardines
  • Tuna
Dairy Proteins

Milk

  • All fluid milk
  • Fat free (skim)
  • Low fat (1%)
  • Reduced fat (2%)
  • Whole
  • Flavored milk
  • Chocolate
  • Strawberry
  • Lactose-free milks
  • Lactose-reduced milks
  • Milk-Based Desserts
  • Frozen yogurt
  • Ice cream
  • Ice milk
  • Puddings
  • Calcium-Fortified Soy Milk
  • Soy beverage

Cheese

  • Hard natural cheeses
  • Cheddar
  • Mozzarella
  • Parmesan
  • Swiss
  • Soft cheeses
  • Cottage cheese
  • Ricotta
  • Processed cheeses
  • American
  • Yogurt
  • All yogurt
  • Fat free
  • Low fat
  • Reduced fat
  • Whole milk yogurt
Beans and Peas

Plant Protein Foods

  • Bean burgers
  • Black beans
  • Black-eyed peas (mature, dry)
  • Chickpeas (garbanzo beans)
  • Falafel
  • Kidney beans
  • Lentils
  • Lima beans (mature)
  • Navy beans
  • Pinto beans
  • Soy beans
  • Split peas
  • White beans

Green peas and green lima beans are similar to other starchy vegetables and are grouped with them. Green beans are grouped with other vegetables such as onions, lettuce, celery, and cabbage because their nutrient content is similar to those foods.

Nuts and Seeds
  • Almonds
  • Cashews
  • Hazelnuts (filberts)
  • Mixed nuts
  • Peanut butter
  • Peanuts
  • Pecans
  • Pistachios
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

Pin It on Pinterest

Share This

 

Receive an at-a-glance chart, listing the Habits of the NEW Mind Body Synergy Diet

You have Successfully Subscribed!