The Five Food Groups: Nutritious ideas for meals and snacks

 

It is important to eat a variety of veggies, fruits, grains, protein foods, and dairy foods every day because…. 

  • Each food group offers different nutrients.
  • No food group provides all the nutrients we need. 
  • Eating a variety of foods may help prevent chronic diseases like diabetes, heart disease, and obesity.

Here are some simple tips to help your planning!

Vary Your Veggies

  • Add shredded carrots to the lettuce and tomato in sandwiches.
  • Make soup from veggies you have on hand.
  • Snack on raw vegetables.
  • Try a stir-fry with fresh or frozen vegetables for a quick meal or easy side dish.
  • Pick out a vegetable that your family has not tried.

Focus On Whole Fruits

  • Start the day with fruit at breakfast. 
  • Top cereal with your favorite seasonal fruit.
  • Include fruit in your salsa. Mango, pineapple, and peaches work well.
  • Add bananas or chopped apples to pancakes.
  • Keep ready-to-eat fruits in the refrigerator for a quick snack.



Make Half Your Grains Whole Grains

  • For breakfast, enjoy a WIC approved whole grain hot or cold cereal. Try a cereal that is new to you.
  • Consider trying whole grain pasta or brown rice.
  • Try whole wheat udon or buckwheat soba in your next grain bowl.
  • Instead of sandwich bread, try a whole grain pita, tortillas, or naan bread.
  • Make homemade trail mix with whole grain cereal.

Did You Know?

Grains are divided into 2 groups: 

Whole grains have more fiber because they contain the entire grain kernel ― the bran, germ, and endosperm. 

Examples include: whole wheat bread, brown rice, bulgur (cracked wheat), oatmeal, whole grain cornmeal, whole grain flour.

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. However, it also removes dietary fiber, iron, and many B vitamins. 

Examples are: corn grits, white bread, white flour, white rice

Eat A Variety Of Protein Foods

  • Choose lean cuts of meat.
  • Have fish or seafood twice a week.
  • Make a lunchtime sandwich or salad with canned tuna.
  • Meatless meals are tasty and budget-friendly. Try bean-based vegetarian chili or lentil soup.
  • Grill or stir fry tofu with vegetables, or add chopped nuts to salads.

Move To Low-fat Dairy Products Starting At Age 2

  • Add low-fat or nonfat dairy foods to oatmeal, smoothies, or scrambled eggs. 
  • Make a fruit salad with low-fat or nonfat yogurt.
  • Need an alternative to regular dairy? Try lactose-free milk or yogurt, or fortified soy versions.
  • Looking for a beverage? Grab a glass of unsweetened, low-fat or nonfat milk or fortified soy milk.

Steam hard veggies until soft for children under 4.

Raisins are a choking hazard and should not be given to children under 4. Finely minced is OK to give.

Whole nuts are a choking hazard and should not be given to children under 4. Finely minced is OK to give.