A varied diet contains servings from each of these groups daily. The nutrient contribution of each of these food groups is described in the following sections. The foods listed in the Calorie Table are organized into these groups so you can compare calories for similar foods more easily. We've also included information on the calories in fats, sweets, and beverages, as well as items that are combinations of foods in several groups - mixed main dishes and fast food entrees; soups; and desserts, snack foods, and candy.

Breads, cereals, and other grain products... Most of these foods are not high in calories, but some with added sugars and fats are. Of course, the spreads, such as margarine and jelly, that are used on breads and crackers add calories. Both whole-grain and enriched breads and cereals provide starch, thiamin, riboflavin, niacin, and iron. Whole grains are also good sources of fiber and provide folate (folacin, folic acid), magnesium, and zinc. Choose at least six servings of grain products every day including some whole grains. Many of these foods are not high in calories. A serving is one slice of bread; a half hamburger bun or english muffin; a small roll, biscuit, or muffin; three or four small or two large crackers; 1/2 cup of cooked cereal, rice, or pasta; or 1 ounce of ready-to-eat breakfast cereal.

Fruits... Fruits are generally low in calories, contain dietary fiber, and provide vitamins and minerals. Citrus fruits (oranges and grapefruit), melons, and berries are excellent sources of vitamin C. Deep-yellow fruits - such as apricots and cantaloupes - are high in vitamin A. All of these fruits and others provide additional nutrients such as folate (folacin, folic acid), potassium, and magnesium. Include at least two servings of fruit every day. Fruits and fruit juices are listed later. Sweetened fruits provide extra calories. A serving is a piece of whole fruit, such as an apple, banana, or orange; a grapefruit half; a melon wedge; 3/4 cup of juice; 1/2 cup of berries or 1/2 cup of cooked or canned fruit; or 1/4 cup of dried fruit.


Vegetables...

Vegetables, like fruits, are generally low in calories and are sources of dietary fiber and many vitamins and minerals. However, putting margarine or butter on vegetables or cooking greens with fatty meats makes the calories go up. Dark-green vegetables, such as spinach and broccoli, provide vitamin C, riboflavin, folate (folacin, folic acid), calcium, and magnesium. These, along with deep-yellow vegetables, such as carrots, are excellent sources of vitamin A in the form of carotenes. Starchy vegetables, such as potatoes and green peas, contribute starch as well as potassium. Dry beans and peas (legumes) are also a source of these nutrients as well as folate, iron, phosphorus, magnesium, and protein. Legumes can be used as a starchy vegetable as well as an alternate to meat. Other vegetables that make important nutrient contributions include cauliflower, tomatoes, asparagus, and cabbage. You need at least three servings of vegetables every day and dark-green vegetables and cooked dry beans and peas several times a week. Vegetables and legumes are listed in following pages. A serving is 1/2 cup of cooked or chopped raw vegetables or 1 cup of leafy raw vegetables, such as lettuce or spinach.
 

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