Food Groups

Fruit

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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