Food Groups



Knowing your food groups will help you choose and build the right meals for you when using your DayTwo app.

What is a Carbohydrate?

Carbohydrates are the body’s main source of energy.

Carbohydrate foods

These include starches, fruit, dairy, vegetables, beans, legumes, and desserts.


Starches provide our main source of energy and have a variety of vitamins, minerals, and fiber in them. Choose whole grain starches when you can.

  • Breads - Biscuits, tortillas, muffins, waffles, rolls, pita pockets, pancakes
  • Cereals - Cold and hot cereals, granola
  • Grains - Grits, rice, couscous, pasta
  • Beans and Legumes - Beans, peas, lentils
  • Starchy Vegetables - Corn, hominy, potatoes, winter squash


All fruit is considered a carbohydrate. Fruit is a good source of fiber and can be enjoyed in various ways - fresh, frozen, canned, etc.

When fruits are dried, the carbohydrate amount increases and so does the sweetness.

Fruit juices are also higher in carbohydrate but do not usually have fiber. Juices usually raise the blood sugar very quickly. For this reason, fruit juice is often used to treat a low blood sugar. 

  • Apples, berries, cantaloupe, cherries, dried fruit, cherries, peaches, papaya, pineapple, etc.
  • Dried fruits
  • Fruit juices


Milk and yogurt are great sources of calcium. Choose fat-free or low-fat versions to keep your saturated fat intake lower.

  • Milk - Cow's milk, most lactose-free milks, evaporated milk
  • Some milk substitutes - Soy, rice, oat
  • Yogurt
  • Ice cream

Non-starchy Vegetables

These vegetables have some carbohydrate in them but less than the starchy vegetables. Aim to eat 2-3 servings a day. Like fruit, all options are great choices - fresh, frozen, and canned.

Non-starchy vegetables include:

  • Asparagus, onions, tomatoes, carrots, cucumbers, brussels sprouts, cauliflower, celery, peppers, spinach, pea pods, green beans, cabbage, etc.

Sweets & Desserts

Sweets and desserts pack a high carbohydrate punch since they usually have flour and added sugar in them. These foods do not have as many vitamins, minerals, or fiber as the others listed in the carbohydrates group.

Sweets & desserts include:

  • Cookies, pies, candy, cake, brownies, etc.

What is a Protein?

Protein helps with growth and repair and can be used for energy.

Protein Foods

These include both plant and animal sources. When possible, choose lean meats.

  • Plant sources: Tofu, some meat substitutes
  • Animal sources: Meats, fish, poultry, eggs, cheese, cottage cheese

What is a Fat?

Fat helps protect your organs, support body cells, and absorb specific fat-soluble nutrients. 

Fat Foods

These include both plant and animal sources. When possible, choose plant sources over animal sources.

  • Plant sources: Avocados, nuts, nut butters, olives, oils (canola, olive, peanut)
  • Animal sources: Butter, bacon, creams (sour cream, half and half, cream cheese)



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