Nearly all vegetables and fruits are low in fat, and none contain cholesterol. Foods in this group provide starch, thiamin, riboflavin, niacin, iron, magnesium, folacin, fiber, and protein. Milk and most milk products are calcium-rich foods. It's a good idea to vary your choices in this group. Each food has a distinct nutritional advantage.
Red meats are good sources of zinc.
Liver and egg yokes are valuable sources of vitamins, but are high in cholesterol. Dry beans, peas, soybeans, and nuts are worthwhile sources of magnesium. All foods of animal origin contain vitamin B-12. Foods of vegetable origin do not. Most foods in this group provide relatively low levels of vitamins, minerals, and protein compared to calories.