Food groups

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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, grain group, meat group, and the fruits and vegetables group. As nutrition science has changed, so have these food groups.

What foods are included in the Dairy Group?

All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

Some commonly eaten choices in the Dairy Group are: | | | Milk* all fluid milk:fat-free (skim) low fat (1%) reduced fat (2%) whole milk

flavored milks:chocolate strawberry lactose-reduced milks lactose-free milks
Milk-based desserts* puddings ice milk frozen yogurt ice cream

Calcium-fortified soymilk
(soy beverage) | Cheese* hard natural cheeses:cheddar mozzarella Swiss
Parmesan
soft cheeses:ricotta cottage cheese processed cheeses:American
Yogurt*
all yogurt:fat-free low fat reduced fat whole milk yogurt |

*Selection Tips For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk (soy beverage). Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as cereals, orange juice, or rice or almond beverages may provide calcium, but may not provide the other nutrients found in dairy products. |

If sweetened milk products are chosen (flavored