The Basic Food Groups
Are you interested in healthy eating and having a balanced diet? If so, you'll want to learn more about food groups.
You may have grown up with the "Basic 4": dairy group, meat group, grain group, and the fruits and vegetables group. As nutrition science has changed, so have these food groups.
What Are The Basic Food Groups?
Foods are grouped together when they share similar nutritional properties. The groups below are based on the Dietary Approaches to Stop Hypertension (DASH) eating plan. Depending on the plan you choose, you might find the food groups arranged with some slight differences. For example, MyPyramid has a meat and beans group instead of a meat, poultry, and fish group.
Food Groups |
Examples |
Grains |
Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn |
 |
Fruits |
Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines, and 100% fruit juice |
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Vegetables |
Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes |
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Fat-free or low-fat milk and milk products |
Fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt |
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Lean meats, poultry, and fish |
Beef, poultry, pork, game meats, fish, shellfish Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry |
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Nuts, seeds, and legumes |
Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas |
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How Much of Each Food Group Should I Eat?
To learn this, you'll want to refer to a healthy eating plan. A healthy eating plan will show you how much you need from each food group to stay within your calorie needs and promote good health. A healthy eating plan can also help you learn—
- How many calories you need each day.
- How much of each food equals a portion.
- How to make healthy choices in each food group.
Which Eating Plan Should I Choose?
Either can work for you. Both are healthy eating plans that—
- Focus on fruits, vegetables, whole grains, and low-fat or fat-free milk and milk products.
- Include lean meats, poultry, fish, beans, eggs, and nuts.
- Are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
- Can provide your daily calorie needs (when you choose the recommended amounts).
How Do Foods With Extra Fats or Sugars Fit?
Some foods contain added fats or sugars. Both food plans have categories to help you include these foods in your diet occasionally. The DASH plan has a fats and oils category and a sweets and added sugars category. MyPyramid.gov has an oils category and a discretionary calories category.
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