How to Win an Argument with a Meat Eater Satguru Sivaya Subramuniyaswami 6. The Four Food Groups have been part of U.S. government recommendations since 1956, but promote dietary habits which are largely responsible for the epidemics of heart disease, cancer, stroke and other serious illnesses in this country. The 'New Four Food Groups' are grains, legumes, vegetables and fruits.
Whole grains includes breads, pastas, rice, corn and all other grains.
Note the emphasis on whole grains rather than refined grains. Build each of your meals around a hearty grain dish-grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins and zinc. Dark green, leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory or bok choy are especially good sources of these important nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet.