{"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 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 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 Vegetables of all types – dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables:<\/p>\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 Grains, at least half of which are whole grain:<\/p>\n Dairy, including fat-free or low-fat milk, yogurt, and cheese, and\/or lactose-free versions and fortified Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, 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 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 Unlike earlier guidance, DGA 2020 has no separate food group for beverages. Instead there are:<\/p>\n When choosing beverages in a healthy dietary pattern, both the calories and nutrients that they provide are important considerations. Beverages that are calorie-free\u2014especially water\u2014or that contribute beneficial nutrients, such as fat-free and low-fat milk and 100% juice, should be the primary beverages consumed. Coffee, tea, and flavored waters also are options, but the most nutrient-dense options for these beverages include little, if any, sweeteners or cream. For discussion on sugar-sweetened beverages or alcohol, see \u201cAdded Sugars\u201d and \u201cAlcoholic Beverages,\u201d respectively. <\/p><\/blockquote>\nDietary Guidelines Food Groups Purpose<\/h2>\n
Dietary Guidelines Food Groups List<\/h2>\n
DGA Food Group 1: Vegetables<\/h3>\n
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\nDoes not include green beans or green peas.<\/dd>\nDGA Food Group 2: Fruits<\/a><\/h3>\n
DGA Food Group 3: Grains<\/h3>\n
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\nRefined-grain choices should be enriched.<\/dd>\n<\/dl>\nDGA Food Group 4: Dairy<\/h3>\n
\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>\nDGA Food Group 5: Protein Foods<\/h3>\n
\nseeds, and soy products:<\/p>\n\n
\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
\nSoy includes tofu, tempeh, and products made from soy flour, soy protein isolate, and soy concentrate.
\nNuts should be unsalted.<\/dd>\nDGA Food Group 6: Oils<\/h3>\n
DGA Food Group Summary<\/h2>\n
Beverages<\/h3>\n
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