Dairy

• Milk is an important source of calcium.Jupiterimages/Goodshoot/Getty Images
  
  The dairy group includes all types of milk and milk products, including yogurt, ice cream and cheeses. Cheeses may be natural, such as cheddar, Swiss and mozzarella, soft cheeses like cottage and ricotta or processed American cheese. Dairy products are good sources of calcium. Cream cheese, butter and cream are not included in this food group because they have little or no calcium. The USDA recommends selecting fat-free or low-fat dairy products. For lactose intolerant individuals, soy drinks or fruit juices with added calcium are good substitutes.
  
  

Protein

• Eggs are included in the protein food group.Jupiterimages/Photos.com/Getty Images
  
  The protein group includes meats, fish, poultry, dry beans and peas, nuts, seeds and eggs. Dry beans and peas also fall into the vegetable group. Some examples of protein foods include beef, lamb, pork, chicken, catfish, flounder, tuna, mussels, crab, scallops, sardines, black beans, chick peas, lentils, soybeans, almonds, walnuts, peanuts and sunflower seeds. A good source of iron, meats should be lean with fat and skin removed. Meats should be broiled or baked rather than fried. The USDA notes that seeds and nuts should be consumed in moderation because of their high fat content.
  
  

Vegetables

• Vegetables are an essential part of a healthy diet.Jupiterimages/Photos.com/Getty Images
  
  The vegetable group includes dark green vegetables, orange vegetables, dry beans and peas, starchy vegetables and other vegetables. Among the dark green vegetables are broccoli, collard greens, kale and spinach. Some of the orange vegetables are carrots, butternut squash and sweet potatoes. Dry beans and peas include kidney beans, navy beans and split peas. Potatoes, corn and lima beans are in the starchy vegetable category. Examples of other vegetables are asparagus, beets, cabbage, eggplant, green and red peppers, mushrooms and tomatoes. The nutrients of each type of vegetable vary, but they may include vitamins A and C, folate and potassium.
  
  

Fruits

• Fruit is a good source of vitamins and fiber.Jupiterimages/Brand X Pictures/Getty Images
  
  The fruit group consists of fresh, frozen, dried or canned fruits, plus 100 percent fruit juices. Some of the common fruits are apples, bananas, berries, cherries, grapes, grapefruit, mangoes, oranges, peaches, pineapples and melons. Fruit juices may be orange, grape, apple, grapefruit or any blend of 100 percent fruit juice. Fruits provide the same types of nutrients as vegetables.
  
  

Grains

• Whole-grain breads are higher in fiber than refined products.Jupiterimages/Photos.com/Getty Images
  
  The grains group offers fiber, vitamins and minerals for good health. Whole grains contain more fiber than refined grains and are helpful for bowel health. Foods in this group are made from rice, oats, cornmeal, wheat or other cereal grains. Whole grains are those that consist of the whole-grain kernel, like oatmeal, buckwheat, popcorn and brown rice. Refined grains include white bread, crackers, grits, white flour, pastas, ready-to-eat cereals and white rice. Most of these are enriched after refining to include vitamins and iron that are lost during the process.