Fruit Group

Apples, apricots, avocado, bananas, blueberries, cantaloupe, cherries, fruit cocktail, grapefruit, grapes, honeydew, kiwi fruit, lemons, limes, mangoes, nectarines, oranges, peaches, pears, papaya, pineapple, plums, prunes, raisins, raspberries, strawberries, tangerines, watermelon

100% Fruit juice

Apple, grape, grapefruit, orange

Vegetable Group

Dark green vegetables

Bok choy, broccoli, collard greens, dark green leafy lettuce, kale, mesclun, mustard greens, romaine lettuce, spinach, turnip greens, watercress

Orange vegetables

Acorn squash, butternut squash, carrots, hubbard squash, pumpkin, sweet potatoes

Legumes

Black beans, black-eyed peas, garbanzo beans (chickpeas), green peas, kidney beans, lentils, lima beans (dried or fresh, frozen, or canned), navy beans, pinto beans, soy beans, split peas, tofu (bean curd made from soybeans), white beans

Green peas and fresh, frozen, or canned (not dried) lima beans are considered part of this group as well as part of the starchy vegetable group, but should be counted in one group only. (See comment under meat and meat alternates group about counting legumes in the legumes subgroup or the meat and meat alternates group.)

Starchy vegetables

Corn, green peas, lima beans, potatoes

Other vegetables

Artichokes, asparagus, bean sprouts (cooked or canned only), beets, brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, green or red peppers, iceberg (head) lettuce, mushrooms, okra, onions, parsnips, tomatoes, tomato juice, vegetable juice, turnips, wax beans, zucchini

Grain Group^d

Whole grains

Amaranth, brown rice, buckwheat, bulgur (cracked wheat), millet, muesli, oatmeal, popcorn, quinoa, sorghum, triticale, whole grain barley, whole grain cornmeal, whole rye, whole wheat bread, whole wheat cereal flakes, whole wheat crackers, whole wheat pasta, whole wheat sandwich buns and rolls, wild rice