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Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, whole grains and refined grains.
Whole grains contain the entire grain kernel[mypyramid.gov] -- the bran, germ, and endosperm. Examples include:
whole-wheat flour
bulgur (cracked wheat)
oatmeal
whole cornmeal
brown rice
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:
white flour
degermed cornmeal
white bread
white rice
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
Some commonly eaten grain products are:
white flour
degermed cornmeal
white bread
white rice
This means you should eat 6oz of grains every single day.
Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are:
Dark green vegetables
bok choy
broccoli
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens romaine lettuce[mypyramid.gov] spinach[mypyramid.gov]
turnip greens
watercress
Dry beans and peas[mypyramid.gov] black beans[mypyramid.gov]
black-eyed peas
garbanzo beans (chickpeas) kidney beans[mypyramid.gov]
lentils
lima beans (mature)
navy beans pinto beans[mypyramid.gov]
soy beans
split peas
tofu (bean curd made from soybeans)
white beans
Starchy vegetables corn[mypyramid.gov]
green peas
lima beans (green) potatoes[mypyramid.gov]
Other vegetables
artichokes
asparagus
bean sprouts
beets
Brussels sprouts
cabbage cauliflower[mypyramid.gov]
celery
cucumbers
eggplant green beans[mypyramid.gov]
green or red peppers iceberg (head) lettuce[mypyramid.gov] mushrooms[mypyramid.gov]
okra onions[mypyramid.gov]
parsnips tomatoes[mypyramid.gov] tomato juice[mypyramid.gov]
vegetable juice
turnips
wax beans zucchini[mypyramid.gov]
More in my next post.
"The South is America. The South is what we started out with in this bizarre, slightly troubling, basically wonderful country--fun, danger, friendliness, energy, enthusiasm, and brave, crazy, tough people." - P.J.O'Rourke -
"A hero of war is that what the see just medals and scars so damn proud of me"
What foods are included in the milk, yogurt, and cheese (milk) group?
All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.
Some commonly eaten choices in the milk, yogurt, and cheese group are:
Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts as part of the discretionary calorie[mypyramid.gov] allowance.
If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count as part of the discretionary calorie[mypyramid.gov] allowance.
For those who are lactose intolerant, lactose-free and lower-lactose products are available. These include hard cheeses and yogurt. Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as soy beverages or orange juice may provide calcium, but may not provide the other nutrients found in milk and milk products.[mypyramid.gov]
The USDA recommends 3 cups of milk a day to maintain healthy bones.
What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group?
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. For more information on dry beans and peas click here.[mypyramid.gov]
Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. (See Why is it important to include fish, nuts, and seeds?[mypyramid.gov])
Some commonly eaten choices in the Meat and Beans group, with selection tips, are:
Meats* Lean cuts of: beef[mypyramid.gov]
ham
lamb pork[mypyramid.gov]
veal
Poultry* chicken[mypyramid.gov]
duck
goose
turkey
ground chicken and turkey
Eggs*
chicken eggs
duck eggs
Dry beans and peas: black beans[mypyramid.gov]
black-eyed peas
chickpeas (garbanzo beans)
falafel kidney beans[mypyramid.gov]
lentils
lima beans (mature)
navy beans pinto beans[mypyramid.gov]
soy beans
split peas
tofu (bean curd made from soy beans)
white beans
You are recommended to eat at least 5 oz of mean a day.
"The South is America. The South is what we started out with in this bizarre, slightly troubling, basically wonderful country--fun, danger, friendliness, energy, enthusiasm, and brave, crazy, tough people." - P.J.O'Rourke -
"A hero of war is that what the see just medals and scars so damn proud of me"
What are “oils”? Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Some common oils are:
canola oil
corn oil
cottonseed oil
olive oil
safflower oil
soybean oil
sunflower oil
Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like:
nuts
olives
some fish
avocados
Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label[mypyramid.gov] to find margarines with 0 grams of trans fat. Amounts of trans fat will be required on labels as of 2006. Many products already provide this information.
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants sources contain cholesterol.
A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats[mypyramid.gov].
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:
butter
beef fat (tallow, suet)
chicken fat
pork fat (lard)
stick margarine
shortening
"The South is America. The South is what we started out with in this bizarre, slightly troubling, basically wonderful country--fun, danger, friendliness, energy, enthusiasm, and brave, crazy, tough people." - P.J.O'Rourke -
"A hero of war is that what the see just medals and scars so damn proud of me"
"The South is America. The South is what we started out with in this bizarre, slightly troubling, basically wonderful country--fun, danger, friendliness, energy, enthusiasm, and brave, crazy, tough people." - P.J.O'Rourke -
"A hero of war is that what the see just medals and scars so damn proud of me"
Yes cause I have a lot more. I will start posting them now
"The South is America. The South is what we started out with in this bizarre, slightly troubling, basically wonderful country--fun, danger, friendliness, energy, enthusiasm, and brave, crazy, tough people." - P.J.O'Rourke -
"A hero of war is that what the see just medals and scars so damn proud of me"
"The South is America. The South is what we started out with in this bizarre, slightly troubling, basically wonderful country--fun, danger, friendliness, energy, enthusiasm, and brave, crazy, tough people." - P.J.O'Rourke -
"A hero of war is that what the see just medals and scars so damn proud of me"
Well I am gonna start that article now and start it off saying like.
All them ads on TV about Weight Loss pills etc.... Don't work all they are is a way for the company's to make money.
"The South is America. The South is what we started out with in this bizarre, slightly troubling, basically wonderful country--fun, danger, friendliness, energy, enthusiasm, and brave, crazy, tough people." - P.J.O'Rourke -
"A hero of war is that what the see just medals and scars so damn proud of me"
Today's Toppers
A Healthy Diet: What to eat
Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the 
