The table below lists some foods in the Fruit Group. If you click on the hyperlinked foods, you will see a picture of a specific amount of that food that counts as 1 cup-equivalent of fruit — or in some cases ½ cup-equivalent.
Learn more about the Fruit Group.
lingonberries (cowberries)
The table below lists some foods in the Vegetable Group divided into its five subgroups: Dark-Green Vegetables, Red and Orange Vegetables, Starchy Vegetables, Beans, Peas, and Lentils, and Other Vegetables.
Learn more about the Vegetable Group.
black-eyed peas (mature, dry)
chickpeas (garbanzo beans)
falafel (spiced, mashed chickpeas)
taro root (dasheen or yautia)
bitter melon (bitter gourd, balsam pear)
Jerusalem artichokes (sunchokes)
The table below lists some foods in the Grains Group divided into its two subgroups: Whole Grains and Refined Grains. If you click on the hyperlinked foods, you will see a picture of a specific amount of that food that counts as 1 ounce-equivalent of grains — or in some cases 2 ounce-equivalents.
Learn more about the Grains Group.
whole wheat cereal flakes
whole wheat sandwich buns and rolls
pasta (spaghetti, macaroni)
rice paper (spring roll wrappers)
white sandwich buns and rolls
* These products are usually made from refined grains but some may also be made with whole grains. Check the ingredient list for the words "whole grain," "whole wheat," "whole corn," etc., to decide if they are made from a whole grain. Some of these foods may be made from a mixture of whole and refined grains.
The table below lists some foods in the Protein Foods Group. If you click on the hyperlinked foods, you will see a picture of a specific amount of that food and its corresponding ounce-equivalents of protein foods.
Learn more about the Protein Foods Group.
sesame butter or paste (tahini)
chickpeas (garbanzo beans)
falafel (spiced, mashed chickpeas)
texturized vegetable protein (TVP)
tofu (made from soybeans)