Vegetables are one of the main food groups in the new Food Pyramid. Here's the information you need to learn to start enjoying nutrient-packed vegetables.

What counts as a vegetable?

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.

There are five different groups of vegetables, based on their nutrient content. Some commonly eaten vegetables in each group are:

The new Food Pyramid lists daily recommendations of fruits in terms of cups.

In general, 1 cup of fruit or 100% fruit juice, or cup of dried fruit can be considered as 1 cup from the fruit group.

This chart provides examples of amounts of specific fruits that equal 1 cup.

Meat and beans make up one of the main food groups in the new Food Pyramid. But this group is about more than just meat and beans.

What foods are included in the 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.

Most meat and poultry choices should be lean or low fat. Higher fat choices, such as regular ground beef (75 to 80% lean) or chicken with skin, add on extra fat and calories.

Fish, nuts, and seeds contain healthy oils, so these foods are good substitutions for meat or poultry.

Select fish rich in heart-healthy omega-3 fatty acids, such as salmon, trout, and herring, more often.

Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.

One of the main food groups in the new food pyramid is milk, yogurt, and cheese.

All liquid milk products and many foods made from milk that retain their calcium content are considered part of this food group. 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 common choices in the milk, yogurt, and cheese group are: