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All vegetables and 100% vegetable juices make up the vegetable group. Vegetables may be eaten raw or cooked and can be fresh, canned, frozen or dried. Use them whole, cut-up or pureed.

Vegetables are good sources of many nutrients including vitamins A and C, folate (folic acid), potassium and dietary fiber. Vegetables contain no cholesterol, and most vegetables are low in fat and calories.

Choose a variety of colorful vegetables. Different nutrients are contained in vegetables of different colors. Color also makes your meals look better.

• Red/orange: tomatoes, carrots, sweet potatoes
• Yellow/green: corn, spinach, broccoli, celery
• Blue/purple: purple cabbage, eggplant, beets
• White: potatoes, onions, mushrooms, cauliflower

Tip: Season vegetables with herbs, lemon or lime juice or vinegar without adding any calories, salt or fat.

How many vegetables should you eat each day?

All fruits and 100% fruit juices make up the fruit group. Fruits can be fresh, canned, frozen or dried and eaten whole, cut-up or pureed.

Fruits provide nutrients such as potassium, dietary fiber, vitamin C and folate (folic acid). Most fruits are naturally low in fat, sodium and calories. Fruits contain no cholesterol.

Choose a variety of colorful fruits. Different colors indicate the fruit contains different nutrients. Color also makes your meals look better:

• Red/orange: Peaches, apricots and cantaloupe
• Yellow/green: Pineapple, kiwi and honeydew melon
• Blue/purple: Blueberries, raisins, grapes and blackberries
• White: Pears, bananas and jicama

How much fruit should you eat each day?

Any food made from wheat, rice, oats, corn, barley or other cereal grains is part of the grains group. Bread, pasta, tortillas, crackers, oatmeal and breakfast cereals are examples.

Grains are important sources of many nutrients, including complex carbohydrates, dietary fiber, several B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium). 

Make at least half of your grain choices whole grains. Whole-grain foods contain the entire grain kernel. Refined grains have been milled, a process that removes the bran and germ and several nutrients.

How many servings of grains and whole grains should you eat every day?

Note: Servings are listed as ounce equivalents. In general, 1 slice of bread, 1 cup of ready-to-eat cereal or ½ cup of cooked rice, cooked pasta or cooked cereal can be considered as 1 ounce equivalent from the Grains Group.

The protein food group includes both animal and plant protein. Examples are meat, poultry, seafood, dry beans and peas, eggs, tofu, nuts and seeds. Choose lean meat choices such as loin or round cuts and poultry with the skin removed.

Foods in this group are good sources of protein, B vitamins, vitamin E, zinc, magnesium, iron (animal sources) and fiber (plant sources).

The dairy group includes milk, cheese, yogurt and calcium-fortified soymilk (soy beverage). Dairy products are especially important for bone health. They are great sources of calcium, potassium, phosphorus and protein and are often fortified with vitamin D. Low-fat (1%) and fat-free dairy foods contain the same nutrients as higher-fat dairy foods with fewer calories and less saturated fat and cholesterol.

Here are ideas to make it quick, inexpensive and healthy

• Include nontraditional breakfast foods like a peanut butter sandwich or leftovers from dinner.
• If you have time, sit down with your family and enjoy breakfast together. On busy days, pack a breakfast to go.
• Try setting the table the night before or packing your breakfast and keeping it in the refrigerator until morning.

Healthy mix and match breakfast ingredients

Choose foods from at least three of the food groups.

Easy breakfast ideas

• Smoothie: fruit (any), dairy (milk or yogurt), protein (peanut butter) and/or vegetables (spinach, kale or other greens)
• Sandwich: grain (bread, English muffin or bagel), dairy (cheese) and protein (egg, ham or other meat)
• Parfait: dairy (yogurt), fruit (any) and grain (granola or other cereal)
• Burrito: grain (tortilla), protein (egg, ham or other meat), dairy (cheese) and/or vegetables (salsa, tomatoes, onions, peppers or mushrooms)

Activity

Think of a breakfast that includes three to five food groups.

Avoid unhealthy snacks like candy, chips, cookies and soda from the convenience store. Instead, keep some healthy snacks at home and some in your car or bag. For less than the cost of a soda from the vending machine, you could eat one of these quick, healthy, delicious snacks:

• 1 small apple and 1 string cheese
• 1 celery stalk and 1 carrot with 2 tablespoons low-fat ranch dip
• 1 cup low-sugar cereal and ½ cup low-fat milk
• 1 small banana with 1 tablespoon peanut butter
• 1 cup low-fat yogurt sprinkled with ¼ cup low-fat granola
• ½ cup applesauce and 2 whole graham crackers (4 squares)
• 1 medium orange and 1 pudding cup
• 3 cups popcorn with ½ cup 100% fruit juice

• Restaurant meals can be high in fat and calories and low in whole grains, fruits and vegetables.
• Choose whole-grain bread for sandwiches.
• Look for salads with lots of vegetables.
• Ask for salad dressing to be served on the side.
• Choose entrees with vegetables, such as pasta with tomato sauce or stir-fries.
• Order meals that are broiled, steamed or grilled rather than fried.

• Find less-expensive restaurants that serve food your family enjoys.
• Instead of dinner, go out for lunch when meals are often less expensive.
• Look for “2 for 1” specials or coupons.
• Share an entrée or take home half for another meal.
• Drink water.