Nutrition and Food Groups Quiz

Major Food Groups

• Major food groups are classified based on their natural origins and key nutrients, and include:
  • Grains (e.g. wheat, rice, oats)
  • Dairy products (e.g. milk, yogurt, cheese)
  • Fruits (e.g. fresh, dried, frozen)
  • Vegetables (e.g. fresh, cooked, canned)
  • Protein-rich foods (e.g. beef, pork, lamb, fish, shellfish, poultry, beans, eggs, nuts, seeds)
• Each food group has specific serving sizes and recommendations for daily intake.

Grains

• Include products made from wheat, rice, and oats (e.g. pasta, noodles, flour tortillas)
• A serving of grain food is equivalent to 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta, or cereal
• Whole grains are preferred over refined grains because they contain more fiber and nutrients
• Refined grain products are commonly consumed in the US and can be good sources of vitamins and minerals when enriched or fortified.

Dairy Products

• Include milk and products made from milk that retain their calcium content after processing (e.g. yogurt, hard cheeses)
• Excellent sources of protein, phosphorus, and riboflavin
• Fortified with vitamins A and D
• Milk-based desserts (e.g. ice cream, pudding, frozen yogurt) are often grouped with dairy products but are high in added sugar and fat
• Nonfat or low-fat milk is recommended over whole milk due to lower fat content.

Protein-Rich Foods

• Include beef, pork, lamb, fish, shellfish, poultry, beans, eggs, nuts, and seeds
• Serving sizes vary, but generally equal 1 ounce of meat, poultry, or fish, or ¼ cup cooked dry beans or dry peas
• Excellent sources of micronutrients, especially iron, zinc, and B vitamins
• Dry beans and peas, eggs, tofu, nuts, and seeds are protein-rich foods that can substitute for meat.

Fruits and Vegetables

• Fruits include fresh, dried, frozen, sauced, and canned fruit, and 100% fruit juice
• Vegetables include fresh, cooked, canned, frozen, and dried/dehydrated vegetables, and 100% vegetable juice
• Serving sizes vary, but generally equal 1 cup of fruit or fruit juice, or ½ cup of dried fruit
• Excellent sources of phytochemicals, fiber, and micronutrients

Other Foods

• Oils include canola, corn, and olive oils, as well as other fats that are liquid at room temperature
• Solid fats, such as beef fat, butter, and stick margarine, are high in saturated fats and associated with cardiovascular disease
• Sugary foods ("sweets") include candy, regular soft drinks, jelly, and other foods high in added sugar
• Alcohol-containing beverages are another source of empty calories.

Levels of Food Processing

• Raw foods can undergo different levels of processing, including refinement, before they are eaten
• Minimally processed foods, such as canned carrots, typically contain few refined ingredients
• Ultra-processed foods, such as frozen carrot cake, contain numerous additives to extend shelf life, enhance flavor, texture, color, and convenience
• Nutrition experts are concerned about the long-term negative health effects of eating diets high in ultra-processed foods.

Test your knowledge of major food groups, ultra-processed vs minimally processed foods, and healthy diet planning. Learn about DRIs and more!