{"id":1056,"date":"2021-02-20T10:08:09","date_gmt":"2021-02-20T10:08:09","guid":{"rendered":"https:\/\/alkascore.com\/?p=1056"},"modified":"2023-01-29T04:42:49","modified_gmt":"2023-01-29T04:42:49","slug":"dietary-guidelines-food-groups","status":"publish","type":"post","link":"https:\/\/alkascore.com\/dietary-guidelines-food-groups\/","title":{"rendered":"Dietary Guidelines Food Groups List"},"content":{"rendered":"

Food groups are useful for nutrition statistics. But they have more practical value during meal planning. So I’m starting to categorize foods by their dietary planning group. Because this helps to relate national guidelines to food lists and meal plans.<\/p>\n

Also, food groups are destined to be a fundamental part of measuring and monitoring diet quality[1]<\/sup><\/a>. So I will organize nutrient facts by food groups. Because that allows you to measure how healthy your diet is with respect to national guidelines. Then it helps you identify where you can make better food choices to improve the quality of your eating patterns.<\/p>\n

<\/p>\n

Dietary Guidelines Food Groups Purpose<\/h2>\n

I extracted this list of food groups from the same dietary guidelines that your professional advisers are familiar with. So this supports the Purpose of ALKAscore<\/a>. By helping you discuss your diet plans with your professional advisers. In ways that support your agreed health and wellbeing goals.<\/p>\n

The purpose of this food groups list is to help you and your advisers measure and plan your diet. By categorizing your food intake into manageable groups. Where those groups are compatible with modern diet management principles.<\/p>\n

Dietary Guidelines Food Groups List<\/h2>\n

These food groups and subgroups are defined in part 2 of Dietary Guidelines Appendix 3[2]<\/sup><\/a>. The nutrient dense food groups defining core elements of a healthy dietary pattern are:<\/p>\n

DGA Food Group 1: Vegetables<\/h3>\n

Vegetables of all types – dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables:<\/p>\n

\n
Dark-Green Vegetables<\/a> <\/dt>\n
All fresh, frozen, and canned dark-green leafy vegetables and broccoli, cooked or raw: for example, amaranth leaves, basil, beet greens, bitter melon leaves, bok choy, broccoli, chamnamul, chrysanthemum leaves, chard, cilantro, collards, cress, dandelion greens, kale, lambsquarters, mustard greens, poke greens, romaine lettuce, spinach, nettles, taro leaves, turnip greens, and watercress.<\/dd>\n
Red and Orange Vegetables<\/a> <\/dt>\n
All fresh, frozen, and canned red and orange vegetables or juice, cooked or raw: for example, calabaza, carrots, red chili peppers, red or orange bell peppers, pimento\/pimiento, sweet potatoes, tomatoes, 100% tomato juice, and winter squash such as acorn, butternut, kabocha, and pumpkin.<\/dd>\n
Beans, Peas, Lentils <\/dt>\n
All cooked from dry or canned beans, peas, chickpeas, and lentils: for example, black beans, black-eyed peas, bayo beans, brown beans, chickpeas (garbanzo beans), cowpeas, edamame, fava beans, kidney beans, lentils, lima beans, mung beans, navy beans, pigeon peas, pink beans, pinto beans, split peas, soybeans, and white beans.
\nDoes not include green beans or green peas.<\/dd>\n
Starchy Vegetables<\/a> <\/dt>\n
All fresh, frozen, and canned starchy vegetables: for example, breadfruit, burdock root, cassava, corn, jicama, lotus root, lima beans, immature or raw (not dried) peas (e.g., cowpeas, black-eyed peas, green peas, pigeon peas), plantains, white potatoes, salsify, tapioca, taro root (dasheen or yautia), water chestnuts, yam, and yucca.<\/dd>\n
Other Vegetables<\/a> <\/dt>\n
All other fresh, frozen, and canned vegetables, cooked or raw: for example, artichoke, asparagus, avocado, bamboo shoots, bean sprouts, beets, bitter melon (bitter gourd, balsam pear), broccoflower, Brussels sprouts, cabbage (green, red, napa, savoy), cactus pads (nopales), cauliflower, celeriac, celery, chayote (mirliton), chives, cucumber, eggplant, fennel bulb, garlic, ginger root, green beans, iceberg lettuce, kohlrabi, leeks, luffa (Chinese okra), mushrooms, okra, onions, peppers (chili and bell types that are not red or orange in color), radicchio, sprouted beans (e.g. sprouted mung beans), radish, rutabaga, seaweed, snow peas, summer squash, tomatillos, turnips, and winter melons. <\/dd>\n<\/dl>\n

DGA Food Group 2: Fruits<\/a><\/h3>\n

Fruits, especially whole fruit, include all fresh, frozen, canned, and dried fruits and 100% fruit juices: for example, apples, apricots, Asian pears, bananas, berries (e.g., blackberries, blueberries, cranberries, currants, dewberries, huckleberries, kiwifruit, loganberries, mulberries, raspberries, and strawberries); citrus fruit (e.g., calamondin, grapefruit, kumquats, lemons, limes, mandarin oranges, pomelos, tangerines, and tangelos); cherries, dates, figs, grapes, guava, jackfruit, lychee, mangoes, melons (e.g., cantaloupe, casaba, honeydew, and watermelon); nectarines, papaya, passion fruit, peaches, pears, persimmons, pineapple, plums, pomegranates, prunes, raisins, rhubarb, sapote, soursop, starfruit, and tamarind.<\/p>\n

DGA Food Group 3: Grains<\/h3>\n

Grains, at least half of which are whole grain:<\/p>\n

\n
Whole Grains <\/dt>\n
All whole-grain products and whole grains used as ingredients: for example, amaranth, barley (not pearled), brown rice, buckwheat, bulgur, millet, oats, popcorn, quinoa, dark rye, triticale, whole-grain cornmeal, whole-wheat bread, whole-wheat chapati, whole-grain cereals and crackers, and wild rice.<\/dd>\n
Refined Grains <\/dt>\n
All refined-grain products and refined grains used as ingredients: for example, white breads, refined-grain cereals and crackers, corn grits, cream of rice, cream of wheat, barley (pearled), masa, pasta, and white rice.
\nRefined-grain choices should be enriched.<\/dd>\n<\/dl>\n

DGA Food Group 4: Dairy<\/h3>\n

Dairy, including fat-free or low-fat milk, yogurt, and cheese, and\/or lactose-free versions and fortified
\nsoy beverages and yogurt as alternatives:
\nAll fluid, dry, or evaporated milk, including lactose-free and lactose-reduced products and fortified soy beverages (soy milk), buttermilk, yogurt, kefir, frozen yogurt, dairy desserts, and cheeses (e.g., brie, camembert, cheddar, cottage cheese, colby, edam, feta, fontina, goat, gouda, gruyere, limburger, Mexican cheeses [queso anejo, queso asadero, queso chihuahua], monterey, mozzarella, muenster, parmesan, provolone, ricotta, and Swiss).
\nMost choices should be fat-free or low-fat. Cream, sour cream, and cream cheese are not included due to their low calcium content.<\/p>\n

DGA Food Group 5: Protein Foods<\/h3>\n

Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts,
\nseeds, and soy products:<\/p>\n

\n
Meats, Poultry, Eggs <\/dt>\n
Meats include beef, goat, lamb, pork, and game meat (e.g., bear, bison, deer, elk, moose, opossum, rabbit, raccoon, squirrel).
\nPoultry includes chicken, Cornish hens, dove, duck, game birds (e.g., ostrich, pheasant, and quail), goose, and turkey.
\nOrgan meats include brain, chitterlings, giblets, gizzard, heart, kidney, liver, stomach, sweetbreads, tongue, and tripe.
\nEggs include chicken eggs and other birds\u2019 eggs.
\nMeats and poultry should be lean or low-fat.<\/dd>\n
Seafood <\/dt>\n
Seafood examples that are lower in methylmercury include: anchovy, black sea bass, catfish, clams, cod, crab, crawfish, flounder, haddock, hake, herring, lobster, mackerel, mullet, oyster, perch, pollock, salmon, sardine, scallop, shrimp, sole, squid, tilapia, freshwater trout, light tuna, and whiting. <\/dd>\n
Nuts, Seeds, Soy Products <\/dt>\n
Nuts and seeds include all nuts (tree nuts and peanuts), nut butters, seeds (e.g., chia, flax, pumpkin, sesame, and sunflower), and seed butters (e.g., sesame or tahini and sunflower).
\nSoy includes tofu, tempeh, and products made from soy flour, soy protein isolate, and soy concentrate.
\nNuts should be unsalted.<\/dd>\n
Beans, Peas, Lentils <\/dt>\n
Can be considered part of the protein foods group. Or as part of the vegetable group. But should be counted in one group only.<\/dd>\n<\/dl>\n

DGA Food Group 6: Oils<\/h3>\n

Oils, including vegetable oils and oils in food, such as seafood and nuts. Cooking with oils higher in polyunsaturated and monounsaturated fat (e.g., canola, corn, olive, peanut, safflower, soybean, and sunflower) instead of butter also can reduce intakes of saturated fat.<\/p>\n

DGA Food Group Summary<\/h2>\n

The 2020 guidelines emphasize nutrient dense foods and beverages. With daily and weekly targets organized across 6 food groups. Allowing 10% for extras such as alcohol, extra sugars, or any other personal favorites.<\/p>\n

Beverages<\/h3>\n

Unlike earlier guidance, DGA 2020 has no separate food group for beverages. Instead there are:<\/p>\n