Although 100% fruit juice also counts toward this category, at least half of the fruits you eat should be whole fruits.
#Cup of skim milk calories skin#
For even more fiber, eat fruits with the skin on - just make sure you wash all fruits thoroughly before eating. Fruits, like vegetables, contain carbohydrates and provide extra fiber that helps keep your digestive system moving. Adding more fruit to your diet can have significant benefits for overall health. There are so many choices - citrus fruits like oranges and grapefruits different kinds of berries fruits that grow on trees, such as apricots, cherries, peaches, and mangoes and others like figs, grapes, and pineapples.Īccording to the Dietary Guidelines (PDF, 30.6M), older Americans generally do not eat enough fruit. Fruitsįruits bring color, flavor, and important nutrients to your diet. Eating fiber-rich vegetables can help prevent stomach or intestinal problems and lower cholesterol. It is found in many foods that come from plants, including vegetables, beans, and peas. Did you know?įiber is a type of carbohydrate that your body cannot digest. Legumes can also be counted in the protein foods group.ġ/2 large (3-inch diameter, 3-3/4 inch long) red pepper
Legumes include black beans, garbanzo beans (chickpeas), kidney beans, soybeans, and tofu. Other vegetables include eggplant, beets, cauliflower, Brussels sprouts, celery, artichokes, green beans, and onions.
Starchy vegetables include corn, green peas, and white potatoes. Red and orange vegetables include acorn squash, carrots, pumpkin, tomato, and sweet potato. The vegetable food group includes dark green vegetables, red and orange vegetables, starchy vegetables, and legumes (beans and peas).ĭark green vegetables include broccoli, collard greens, spinach, and kale. They contain vitamins and minerals, carbohydrates, and are an important source of fiber. Vegetables come in a wide variety of colors, flavors, and textures. Cup-equivalents and ounce-equivalents help you understand the different amounts of foods from each food group that you should eat. For example, in the vegetables food group, 1 cup of raw spinach and 1/2 cup of cooked spinach both count as 1 cup-equivalent because they have the same nutritional value. This is because some foods are denser than others, and some have more air or contain more water.
Cup- and ounce-equivalentsĭaily intake amounts listed in terms of cups or ounces may not actually translate to cups or ounces of the food you are eating. Keep in mind that the amount you should eat to maintain your weight depends on your age, sex, and level of physical activity. It is important to get the recommended amount of each food group without going over your daily recommended calories.
#Cup of skim milk calories how to#
We also provide suggestions for how to fit occasional treats into your healthy eating pattern. This article describes the main food groups and other important nutrients recommended for older adults in the Dietary Guidelines for Americans (PDF, 30.6M). Understanding the different food groups - and how much of each should make up your diet - can help you form a healthy eating pattern over time. Making smart food choices is an important part of healthy aging. Read and share this infographic to learn about making healthier food choices as you age.
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