Whole grains:
brown rice
buckwheat
bulgur (cracked wheat)
oatmeal
popcorn
Ready-to-eat breakfast cereals:
whole wheat cereal flakes
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
Less common whole grains:
amaranth
millet
quinoa
sorghum
triticale Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*
Pasta
spaghetti
macaroni
pitas*
pretzels
Ready-to-eat breakfast cereals
corn flakes
Wheat bread
Honey Wheat rolls or buns
Whole wheat rice
*Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains. Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.
Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked, fresh, frozen, canned, or dried/dehydrated and may be whole, cut-up, or mashed.
Dark green vegetables
bok choy
broccoli
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress
Orange vegetables
acorn squash
butternut squash
carrots
hubbard squash
pumpkin
sweet potatoes
Dry beans and peas
black beans
black-eyed peas
garbanzo beans (chickpeas)
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soybeans)
white beans Starchy vegetables
corn
green peas
lima beans (green)
potatoes
Other vegetables
artichokes
asparagus
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green or red peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
tomatoes
tomato juice
vegetable juice
turnips
wax beans
zucchini
Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits
Apples
Apricots
Avocado
Bananas
Berries:
strawberries
blueberries
raspberries
Cherries
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes
Melons:
cantaloupe
honeydew
watermelon
Mixed fruits:
fruit cocktail
Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines
100% Fruit juice:
orange
apple
grape
grapefruit
The "Whole Food" Market Store
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.
Lean ground meats:
beef
pork
lamb
Lean luncheon meats: Organ meats:
liver
giblets
Poultry* (Lean Meats)
chicken
duck
goose
turkey
ground chicken and turkey
Eggs*
chicken eggs
Dry beans and peas:
black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soy beans)
white beans
Bean burgers:
garden burgers
veggie burgers
Tempeh
Texturized vegetable protein (TVP)
Nuts & seeds*
almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
Fish
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna
Shellfish such as:
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp
Canned fish such as:
anchovies
clams
tuna
sardines
*Selection Tips Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie allowance. If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts as part of the discretionary calorie allowance.
Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free. Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium.
Fresh chicken, turkey, and pork are a great source of lean meat. Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.
Resources:
www.mypyramid.gov
ACSM
Nutrition and Diet Therapy
HeartsInMotions Food List
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