How to Eat a Nutritious Diet Based on the Food Groups

To get the right overall balance of nutrients, you need to eat the right amount of food from each of the six food groups.

Servings of Each Food Group

The recommended daily consumption of foods from each of the six groups is measured in servings. Here’s what a typical serving of each of the eight food groups contains.

One serving of . . .		Equals . . .
Grain		1 slice bread, 1 cup (c) cold cereal, 1/2 c cooked rice or other grain, 1/2 c cooked pasta, 1/2 c hot cereal
Vegetables		1 c raw or cooked vegetables, 1 c pure vegetable juice, 2 c raw leafy vegetables
Fruit		1 large whole fruit, 1 c fruit, 1 c 100% fruit juice, 1/2 c dried fruit
Milk		1 c milk, 1 c yogurt, 1 1/2 oz natural cheese, 2 oz processed cheese
Meat, beans, and nuts		1 oz meat, 1 oz poultry, 1 oz fish, 1 egg, 1/4 c cooked beans, 1/2 oz nuts or seeds, 1 Tbsp peanut butter
Oil		1 tsp vegetable oil, 1 Tbsp Italian dressing, 8 olives, 1/3 oz nuts

How Many Servings Should You Eat?

The number of daily servings that you should eat from each food group depends on your age, sex, and activity level. The following table shows the recommended number of servings for people who get less than 30 minutes of exercise per day. If you exercise for more than 30 minutes per day, eat about a serving more from each of the food groups.

Group	Age	Grains	Vegetables	Fruits	Milk	Meat/ Beans	Oils
Children	2–3	3	1	1	2	2	3
	4–8	4–5	1.5	1–1.5	2	3–4	4
Women	9–13	5	2	1.5	3	5	5
	14–18	6	2.5	1.5	3	5	5
	19–30	6	2.5	2	3	5.5	6
	31–50	6	2.5	1.5	3	5	5
	51+	5	2	1.5	3	5	5
Men	9–13	6	2.5	1.5	3	5	5
	14–18	7	3	2	3	6	6
	19–30	8	3	2	3	6.5	7
	31–50	7	3	2	3	6	6
	51+	6	2.5	2	3	5.5	6

Solid Fats and Added Sugars

Grains, vegetables, fruits, milk, meat, beans, and oils are all packed with nutrients that are essential for the body to function properly—which is why these foods are termed nutrient-dense. In contrast, trans fats and saturated fats (called solid fats because they‘re solid at room temperature), as well as the sugars artificially added to processed foods or beverages, are empty calories: they contain lots of calories but few necessary nutrients. Foods high in solid fats and added sugars are prime culprits behind obesity, diabetes, and heart disease. Eat these foods sparingly.

Foods High in Solid Fats

Butter
Stick margarine
Animal fat
Shortening
Cheese
Cream and ice cream
Regular ground beef
Marbled beef
Bacon
Sausages
Poultry skin
Baked goods

Foods High in Added Sugars

Regular soda
Cookies
Cakes
Artificial fruit drinks
Ice cream
Candy
Fast food
Jelly
Pudding
Gelatin
Gum
Sweetened tea, iced tea

Discretionary Calories

Though you should try to limit your intake of solid fats and added sugars, you don’t have to cut them completely out of your diet to maintain good nutrition. It’s helpful to think of calories from solid fats and added sugars as discretionary calories: a calorie allowance you can “spend” either by eating higher-fat foods from the six essential food groups or by eating lower-fat foods from the food groups in addition to occasional high-fat or sugary snacks.

The table below shows the maximum number of empty calories a person who gets less than 30 minutes of daily exercise should eat each day, based on sex and age.

Group	Age	Discretionary Calories
Children	2–3	165
Children	4–8	170
Women	9–13	130
	14–18	195
	19–30	265
	31–50	195
	51+	130
Men	9–13	195
	14–18	290
	19–30	360
	31–50	290
	51+	265

If these numbers seem generous to you, consider these two important details:

High-fat foods, such as whole milk and yogurt, also count toward your daily allowance of solid fats and added sugars.
Calories from solid fats and added sugars add up fast. For example, one ounce of dark chocolate has 150 calories. A typical dark-chocolate candy bar (about six ounces of chocolate) contains 900 empty calories.

Nutrition for Special Circumstances

If you’re unable to eat food from a particular food group for any reason, such as vegetarianism, veganism, or lactose intolerance, you can still maintain proper nutrition by following these guidelines:

If you’re vegetarian: Make sure to get enough iron (found in fortified cereals, kidney beans, spinach, and molasses); calcium (found in soy products and some dark green leafy vegetables); and protein (found in beans, nuts, soy products, eggs, and dairy).
If you’re vegan: Make sure to get all the same nutrients listed for vegetarians and also concentrate on getting enough vitamin B12. Good sources of vitamin B12 for vegans include soy-based beverages and veggie burgers.
If you’re lactose-intolerant: Make sure to get enough calcium. Leafy green vegetables contain as much calcium as milk. Rice, soy, and oat milk can be used as milk substitutes for cereals and cold foods. Certain habits, such as drinking too much caffeine or smoking, can deplete calcium from the body.

If you have any concerns about whether your diet supplies all the necessary nutrients, consult your doctor to discuss alternative options, such as nutritional supplements.

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