Different people like different foods and like to prepare the same foods in different ways. Culture, family background, religion, moral beliefs, the cost and availability of food, life experiences, food intolerances, and allergies affect people's food choices. Use the Food Guide Pyramid as a starting point to shape your eating pattern. It provides a good guide to make sure you get enough nutrients. Make choices from each major group in the Food Guide Pyramid, and combine them however you like. For example, those who like Mexican cuisine might choose tortillas from the grains group and beans from the meat and beans group, while those who eat Asian food might choose rice from the grains group and tofu from the meat and beans group.

If you usually avoid all foods from one or two of the food groups, be sure to get enough nutrients from other food groups. For example, if you choose not to eat milk products because of intolerance to lactose or for other reasons, choose other foods that are good sources of calcium, and be sure to get enough vitamin D. Meat, fish, and poultry are major contributors of iron, zinc, and B vitamins in most American diets. If you choose to avoid all or most animal products, be sure to get enough iron, vitamin B12, calcium, and zinc from other sources. Vegetarian diets can be consistent with the Dietary Guidelines for Americans, and meet Recommended Dietary Allowances for nutrients.

Some Sources of Calcium:

• Yogurt
• Milk
• Natural cheeses such as Mozzarella, Cheddar, Swiss, and Parmesan
• Soy-based beverage with added calcium Tofu, if made with calcium sulfate (read the ingredient list)
• Breakfast cereal with added calcium
• Canned fish with soft bones such as salmon, sardines
• Fruit juice with added calcium Pudding made with milk
• Soup made with milk
• Dark-green leafy vegetables such as collards, turnip greens

Some Sources of Iron:

• Shellfish like shrimp, clams, mussels, and oysters
• Lean meats (especially beef), liver and other organ meats
• Ready-to-eat cereals with added iron
• Turkey dark meat (remove skin to reduce fat)
• Sardines
• Spinach
• Cooked dry beans (such as kidney beans and pinto beans), peas (such as black-eyed peas), and lentils
• Enriched and whole grain breads