Grain Group foods give us carbohydrates (car-bo-hi-drate). Carbohydrates give us the energy we need to play, learn, sleep and keep our bodies running 24-7!
Grain Group Foods come from many different grain plants: wheat, oats, rye, barley and rice. "Whole-grains" like whole-wheat bread, also provide fiber and other substances that help keep us healthy. Fiber also helps us digest our food.
Try to choose whole-grain foods from this group.
There are many foods to choose from in the Grain Group:
bread: white, wheat, rye, buns, rolls, muffins, bagels • cereals: hot and cold • rice: all kinds • pasta: spaghetti, macaroni, noodles • tortillas • crackers • pancakes
Is it easier for you to see in the dark or the daylight? For most people it's easier in the daylight! Foods in the Vegetable Group give us vitamin A that helps us see in the dark. VitaminA also helps to keep our skin healthy.
Vegetables also provide:
- Vitamin C, which helps heal cuts and bruises and fight infections.
- Fiber, which helps us digest our food.
- Substances called "phytochemicals" (fight-o kem ick-kals) that help prevent diseases.
Some foods in the Vegetable Group are:
broccoli • cauliflower • corn • peas • green beans • lettuce • mushrooms • celery • carrots • white potatoes and sweet potatoes • juices made from vegetables: tomato juice, carrot juice
Fruit Group foods provide vitamin C. Vitamin C helps our body heal cuts and bruises and fight infections!
Fruit Group foods also provide:
- Vitamin A, which helps us see in the dark and helps keep our skin healthy.
- Fiber, which helps us digest our food.
- Substances called "phytochemicals" (fight-o kem ick-kals) that help prevent diseases.
Some of the foods in the Fruit group are:
apples • oranges • bananas • pears • grapes • kiwi • berries: strawberries, blueberries, raspberries • melons: watermelon, cantaloupe, honeydew • pineapple • papaya
Did you know your body has 206 bones that are alive and growing? Believe it or not, you'll eventually have 32 permanent teeth! Milk Group foods provide calcium that helps build strong bones and teeth. They also provide other important nutrients, including protein, vitamin A, vitamin D, and B vitamins.
Calcium helps:
- strengthen bones, which are growing stronger and longer
- stop bleeding if you get cut or bruised
- muscles contract and relax
Build strong bones with these foods in the Milk Group:
milk • flavored milk like strawberry, banana, chocolate • yogurt • cheese: string, cheddar, American and others • pudding • frozen yogurt
Stand up and take a step. You just used 54 muscles! Your muscles hold your bones together and make them move. Meat Group foods help build strong muscles. Foods in this group provide protein and iron.
Iron is important because it:
- carries oxygen to all parts of your body
- helps prevent infections and anemia that can make you feel tired
- helps your body make energy to get you through busy days
Build muscles with these Meat Group foods:
beef • pork • chicken and turkey • fish • dried beans and peas • peanut butter • eggs • nuts
