Making smart food choices is an important part of healthy aging. Knowing the different food groups and how much of each you should eat can help you stick to a healthy eating plan over time. According to the Dietary Guidelines for Americans (PDF, 30 pages), this article talks about the main food groups and other important nutrients that older people should eat. 6M). We also provide suggestions for how to fit occasional treats into your healthy eating pattern.
It is important to eat enough of each food group without going over the number of calories your body needs each day. Don’t forget that the right amount of food to keep your weight stable depends on your age, sex, and how active you are.
If the daily amounts are given in cups or ounces, they might not actually be cups or ounces of the food you are eating. This is because some foods are denser than others, and some have more air or contain more water. In the vegetable food group, for example, 1/2 cup of cooked spinach and 1 cup of raw spinach are both equal to 1 cup because they have the same amount of nutrients. You can figure out how much of each food group you should eat by comparing cups and ounces.
Vegetables come in a wide variety of colors, flavors, and textures. They contain vitamins and minerals, carbohydrates, and are an important source of fiber. Dark green vegetables, red and orange vegetables, starchy vegetables, and legumes (beans and peas) are all in the vegetable food group.
Dark green vegetables include broccoli, collard greens, spinach, and kale. Red and orange vegetables include acorn squash, carrots, pumpkin, tomato, and sweet potato. Starchy vegetables include corn, green peas, and white potatoes. Other vegetables include eggplant, beets, cauliflower, Brussels sprouts, celery, artichokes, green beans, and onions. Legumes include black beans, garbanzo beans (chickpeas), kidney beans, soybeans, and tofu. Legumes can also be counted in the protein foods group.
Fiber is a type of carbohydrate that your body cannot digest. It is found in many foods that come from plants, including vegetables, beans, and peas. Eating fiber-rich vegetables can help prevent stomach or intestinal problems and lower cholesterol.
Fruits bring color, flavor, and important nutrients to your diet. You can pick from citrus fruits like oranges and grapefruits, berries of all kinds, fruits that grow on trees like apricots, cherries, peaches, and mangoes, and other fruits like figs, grapes, and pineapples.
According to the Dietary Guidelines (PDF, 30. 6M), older Americans generally do not eat enough fruit. Adding more fruit to your diet can have significant benefits for overall health. Fruits, like vegetables, contain carbohydrates and provide extra fiber that helps keep your digestive system moving. For even more fiber, eat fruits with the skin still on. Just make sure to wash all of them well before you eat them. Fruit juice also counts toward this category, but at least half of the fruits you eat should be whole ones. When purchasing frozen, canned, or dried fruit, choose options that are lowest in added sugars.
Do you wonder how many vegetables and fruits you should eat at a meal? Look at your plate. Vegetables and fruits should fill up one-half of the dish.
Any food made from wheat, rye, rice, oats, cornmeal, barley, or other cereal grain is a grain product. This includes bread and pasta, breakfast cereal, grits, tortillas, and even popcorn. Grains — along with fruits, vegetables, and dairy — contain carbohydrates, the body’s main source of energy.
Read food labels to find grain choices that are low in saturated fat and added sugar. Be especially wary of options labeled “low-fat,” which can be high in added sugar.
At least half the grain foods you eat should be whole grains. Whole grains provide iron and many B vitamins, and they have fiber, too. Whole grains are things like whole wheat, whole oats, whole bulgur (also called cracked wheat), and whole cornmeal.
Some grain products are refined, which makes them smoother and keeps them fresh longer but takes away the fiber and nutrients. Most refined grains are enriched, which means that some nutrients are added back after processing. Examples of refined grain products include white flour, degermed cornmeal, white bread, and white rice.
Proteins are often called the body’s building blocks. They are used to build and repair tissues, and also help your body fight infection. Your body uses extra protein for energy. Older adults should try to eat a variety of nutrient-dense proteins. Choose lean (low-fat) meats and poultry. Keep in mind that you can also get protein from seafood, eggs, beans, nuts, seeds, and soy products. Protein that comes from plants usually has less saturated fat, no cholesterol, and more fiber and other good for you nutrients. Alternatives to meat that are made from plants, like nuts and seeds, are not as healthy as plant-based meat alternatives, which can be highly processed and high in sodium.
The Dietary Guidelines (PDF, 30. You should eat 8 to 10 ounces of different kinds of seafood every week, not only because it’s high in protein but also because it has heart-healthy omega-3 fatty acids like EPA and DHA. Seafoods that are higher in EPA and DHA include salmon, anchovies, and trout. These seafoods are also lower in mercury, which can be harmful, than other types of seafood.
Beans and legumes have an interesting place in the various food grouping systems. Their nutritional composition makes them difficult to categorize into one specific food group. So what food group are beans actually in? Let’s analyze their nutritional profile to find out.
The Nutrition in Beans
Beans contain a unique combination of macronutrients and micronutrients
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Protein: Beans are packed with plant-based protein. One cup of cooked beans contains approximately 15 grams of protein on average. This is comparable to protein from animal sources.
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Complex carbs Beans are a rich source of starch and fiber which are complex carbohydrates. This makes them a filling, nutrient-dense food
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Vitamins and minerals: Beans contain a variety of vitamins and minerals like iron, magnesium, folate, potassium, and zinc. This makes them nutritionally well-rounded.
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Heart healthy fats Although low in total fat, beans contain healthy unsaturated fats like oleic acid They have zero cholesterol.
This diverse nutrient profile is why beans can technically belong to more than one food group. They straddle the line between proteins and vegetables in a unique way.
Beans in the Protein Food Group
Most dietary guidelines place beans firmly within the protein foods category alongside meat, fish, eggs, nuts, and seeds. This is because beans are one of the few plant sources that provide ample protein comparable to animal foods.
Some key advantages of beans as a protein source:
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Highly rich in lysine, an essential amino acid that is limited in grains.
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Do not contain saturated fats or cholesterol found in many animal proteins.
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Provide protein while being lower in calories compared to animal sources.
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Offer a fiber-rich form of protein that promotes gut health.
Therefore, beans complement animal proteins beautifully in a balanced diet. They are a nutritious protein substitute for vegetarians and vegans as well.
Beans as Part of the Vegetable Group
However, most dietary guidelines also note that beans technically qualify as a vegetable. There are a few good reasons for this:
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Botanically, beans and legumes belong to the plant kingdom as the edible seeds of pod plants.
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Like other veggies, beans are packed with complex carbs, fiber, vitamins, and plant compounds.
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They share similar culinary uses to vegetables as part of salads, stir fries, stews, and sides.
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Their high nutrient density and relatively low caloric load is comparable to vegetables.
So while they are a high protein food, their nutritional makeup resembles starchy vegetables as well.
The Best of Both Worlds
Classifying beans can be tricky because they provide the best of both protein foods and vegetables:
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High in plant-based protein comparable to meat and dairy.
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Rich in fiber, vitamins, and minerals found in veggies.
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Low in fat and contain zero cholesterol unlike animal proteins.
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Provide sustained energy from their complex carbohydrates.
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Highly satiating and versatile ingredient in both savory and sweet dishes.
Very few other foods offer this type of well-rounded nutritional profile. Beans offer a truly unique crossover between proteins and vegetables.
How Guidelines Classify Beans
To reconcile beans’ crossover status, most healthy eating guidelines classify them as follows:
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Primarily as a protein due to their high lysine and protein content.
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Secondarily as a starchy vegetable because of their fiber, carbs, and micronutrients.
This allows people to count them interchangeably towards either food group depending on dietary needs and preferences.
For instance, a vegetarian can count beans towards their daily protein requirements. A meat eater may count beans as part of their veggie intake instead.
The Vegetable Protein
Another approach used by guidelines like Harvard Healthy Eating Plate is to categorize beans as a separate “vegetable protein” group:
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This highlights their high protein content from plant sources.
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It distinguishes them from starchy vegetables like potatoes that are lower in protein.
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Having a separate group emphasizes the importance of beans in a balanced diet.
Classifying them into a protein-focused vegetable subgroup stresses that beans provide the best of both worlds.
Nutritional Advantages of Beans
Regardless of which food group beans are placed in, their unique nutritional advantages remain:
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Meatless protein source: Beans offer abundant protein for vegetarians, vegans, and anyone limiting meat intake.
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High fiber: The fiber content in beans promotes digestive and heart health.
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Disease prevention: Compounds in beans may help reduce risk of cancers and chronic illnesses.
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Stable energy: Their complex carbs provide steady, long-lasting energy without blood sugar spikes.
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Low fat: Beans contain no saturated fats or cholesterol, making them heart healthy.
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Nutrient diversity: Beans provide a wide range of essential vitamins, minerals, and antioxidants.
The Versatility of Beans
Another reason that beans are difficult to classify is their incredible versatility:
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They can be used as a protein base for vegetarian dishes.
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They work excellently as a plant-based side dish or salad component.
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They can be mashed into bean dips, spreads, and patties.
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They can be pureed into creamy soups, sauces, and baked goods.
Beans are culinary chameleons that adapt seamlessly to both savory and sweet dishes. Their diversity makes them a stellar ingredient in any diet.
Takeaway: A Healthy Food Regardless of Group
At the end of the day, the exact food group matters less than making beans a regular part of healthy eating habits. Their unique nutritional profile makes them worthy as a cross-category protein vegetable.
Beans offer a versatile, affordable, and nutrient-dense food that complements any diet beautifully. Their numerous benefits make them one of the healthiest foods regardless of whether we call them a protein or a vegetable!
Oils & solid fats
Oils are high in calories, but they are also an important source of nutrients like vitamin E. For older adults, the daily allowance of oils ranges from 5 to 8 teaspoons, depending on activity level. Monounsaturated and polyunsaturated fats are found in oils. These are good fats that give you energy and help your body absorb some vitamins.
It can be hard to figure out how much oil you use every day. It’s one thing to know what you add when you cook or bake, but some foods already have oil in them.
Teaspoons of oil:
1/2 medium avocado has 3 teaspoons of oil
4 large ripe olives have 1/2 teaspoon of oil
1 tablespoon of peanut butter has 2 teaspoons of oil
See more oil equivalents.
Use oils instead of solid fats like butter or lard most of the time. Solid fats are high in saturated fat. Some foods already have saturated fats in them, but foods like baked goods and potato chips also have them added. To cut down on saturated fat, choose meat cuts with less fat, eat dairy products with less fat or none at all, and take the skin off of chicken. Reading the Nutrition Facts label can help you keep track of how much saturated fat you consume.
Limit the consumption of foods high in added sugar, which include sweetened cereals, highly processed snack foods such as cookies and cakes, dairy desserts, and many items marketed as low-fat. Read the ingredient list to see if the food you are eating has added sugar. Some key words to look for: brown sugar, corn sweetener, corn syrup, dextrose, fructose, and high-fructose corn syrup.
Although many beverages can be part of a healthy eating pattern, some add calories without adding nutritional value and you should avoid them. Beverages that are calorie-free — especially water — or that contribute beneficial nutrients, such as fat-free and low-fat milk and 100% juice, should be the primary beverages you consume.
Coffee and tea. Coffee or tea doesn’t have many calories unless you add sugar or cream, which aren’t very healthy and should only be eaten in small amounts. Be cautious when ordering drinks from coffee shops because these are often loaded with extra sugars and fats.
Sweetened beverages. Soda, fruit drinks, sports drinks, energy drinks, and sweetened waters are all drinks that often have extra sugar added to them. Most sugary drinks don’t help you meet your food group goals, and they usually have a lot of calories.
Alcohol. Alcohol is not nutrient-dense and is not part of the healthy eating patterns recommended in the Dietary Guidelines. Moderation means having no more than one drink a day for women and no more than two drinks a day for men if you drink alcohol.
Calories from sugars, saturated fats, and drinks can add up quickly. As these foods provide no nutritional benefit, they should only be consumed on occasion and in limited amounts.
Tip: Vegetables or protein
Do you not know if to count beans and peas as protein foods or vegetables? If you usually eat meat, poultry, and fish, count them as vegetables. You can count them as proteins if you are a vegan or vegetarian or if you don’t eat much meat, poultry, or fish.
Dairy helps older people keep their bones strong and gives them many important nutrients, such as calcium, potassium, and vitamin D. For your heart health, pick from the many low-fat or fat-free choices in the dairy group. These give you important vitamins and minerals, with less fat. Certain fortified dairy alternatives can provide similar nutritional content to dairy.
1 cup-equivalent of dairy equals:
1 cup yogurt- 3/4 of an ounce of hard cheese, like Parmesan, cheddar, mozzarella, Swiss, or Swiss
1/3 cup shredded cheese
1 cup milk or calcium-fortified soy beverage
2 cups cottage cheese
1 cup pudding made with milk
For individuals who choose dairy alternatives, fortified soy milk and yogurt — which have calcium, vitamin A, and vitamin D added — are included as part of the dairy group and have nutritional content similar to dairy.
Some plant-based milks, like almond, rice, coconut, oat, and hemp milks, may have calcium, but they don’t always have the vitamins and minerals that dairy milk does. Watch out for dairy alternatives that have added sugars. Reading the label can help you choose options that aren’t sweetened or have less sugar.
See more foods in the dairy group.
Some foods are not in any of the main food groups. These include healthy fats, sugars, and calories from drinks, which you should only eat once in a while, and oils, which you can eat every day as part of a healthy diet. There is no recommended daily intake amount in cups or ounces for these products. Limiting the calories you consume from this category can help keep your healthy eating habits on track.
What food group are beans in?
FAQ
What food category is a bean in?
Are beans carbohydrate or protein?
Are beans in the protein group?
What is the classification of a bean?
What food group are beans in?
Beans are classified as members of the legume family. Legumes are plants that bear fruit in the form of pods, and beans fall into this category. Therefore, the answer to the question “What food group is beans in?” is the protein food group.
What type of beans should one eat?
The most healthy beans are chickpeas, lentils, peas, kidney beans, black beans, soybeans, pinto beans, and navy beans. They contain a lot of fiber and proteins.
Are beans a protein food group?
Their food group ultimately boils down (no pun intended) to your overall diet. If you’re a regular carnivore and get most of your protein from meat products, it’s best to view beans as a vegetable. If you’re keen on keeping a meatless vegetarian or vegan diet, beans may be better viewed as part of the protein food group.
What food group is beans & peas?
Learn more about the Vegetable Group. * Beans, peas, and lentils are also part of the Protein Foods Group. For more information on beans, peas, and lentils, see Beans, Peas, and Lentils Are Unique Foods. The table below lists some foods in the Grains Group divided into its two subgroups: Whole Grains and Refined Grains.