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Cook'n with Betty Crocker 
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The Six Food Groups |
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Print this Recipe The menus in Magic Menus have been developed using a meal-planning system that divides foods into six groups: Starch, Meat and Meat Substitutes, Vegetables, Fruit, Milk, and Fat. Foods are placed into one group or another based on their nutrient makeup-carbohydrate, protein, fat, and calories. Starch. This group includes whole grains (brown rice, bulgur wheat, wheat berries, oats, barley), cereal, pasta, rice, breads, starchy vegetables (potatoes, corn, lima beans, and winter squashes such as acorn and spaghetti), crackers, desserts, and many snack-type foods. Meat and Meat Substitutes. This group includes beef, pork, lamb, veal, poultry, fish, seafood, eggs, tofu, cheese, cottage cheese, and peanut butter. Foods are then divided into very lean, lean, medium-fat, and high-fat choices. Vegetables. The vegetable group is made up of nonstarchy vegetables, either raw or cooked, such as broccoli, asparagus, green beans, cabbage, carrots, salad greens, onions, tomatoes, and summer squashes like crookneck and zucchini. Fruit. This group includes all varieties of fruit-fresh, frozen, canned, and dried-as well as fruit juices. Milk. Included here are milk, yogurt, and buttermilk. Fat. You have obvious fats like margarine, butter, cooking oils, mayonnaise, and salad dressings plus other high-fat foods like avocados, olives, nuts and seeds, bacon, sour cream, and cream cheese. For a complete listing of foods and serving sizes in the six food groups, see Exchange Lists for Meal Planning, available from the American Diabetes Association or The American Dietetic Association, or contact a registered dietitian. If you plan to adjust the meals in this book, you’ll need to know what nutrients are in a serving from each of the food groups. This information is found in Exchange Lists for Meal Planning. Per Serving Carbo-hydrate Protein Fat Food Group Calories (grams) (grams) (grams) Starch 80 15 3 trace Meat and Substitutes Lean 55 0 7 3 Med Fat 75 0 7 5 High Fat 100 0 0 0 Vegetables 25 5 2 0 Fruit 60 15 0 0 Milk Fat Free 90 12 8 trace Low Fat (1%) 102 12 8 3 Whole 150 12 8 8 Fat 45 0 0 5 This recipe comes from the Cook'n collection. Try Cook'n for FREE!
Guidelines for Good Nutrition The Six Food Groups |
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