Chapter 4 Nutrition Guidelines
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the dairy group. The MyPlate image
communicates the message that half of
your meal plate should be fruits and
vegetables. Oils are not a food group and
are not included on the MyPlate image.
MyPlate Food Groups
The MyPlate food guidance system
emphasizes eating a variety of foods
from each of the food groups. It helps
you identify what foods are in each
group, what amounts you should eat,
and how to make a healthy selection.
Fruits. This group is rich in nutri-
ents and fi ber. Examples of fruits include
bananas, oranges, peaches, blueberries,
and kiwifruit. Fruits may be fresh, frozen,
puréed, or dried. Select whole fruit
more often than fruit juice. Whole fruit
contains fi ber and is more nutrient
dense than juice.
Grains. The grains group includes
foods made from wheat, rice, oats,
cornmeal, barley, and other grains. They
can be either whole or refi ned grains.
Guidelines from MyPlate recommend
half of the grains you eat should be
whole grains. Examples of whole grains
include whole-wheat fl our, bulgur,
oatmeal, brown rice, and whole cornmeal.
Refi ned grains include white bread,
white rice, and other white fl our products
often used in pastas and crackers. Grains
are a source of fi ber, and some B vitamins
and minerals.
Vegetables. Vegetables provide a
variety of nutrients and fi ber. MyPlate
divides vegetables into the following
fi ve subgroups:
• dark green vegetables, such as broccoli,
spinach, and kale
• red and orange vegetables, such as
carrots, red peppers, tomatoes, and
sweet potatoes
• beans and peas, such as kidney beans,
soy beans, and lentils
• starchy vegetables, such as green peas,
corn, and potatoes
• other vegetables, such as celery, onions,
and zucchini
Your plan recommends an amount
from each group weekly. Foods from
the vegetable group can be fresh, frozen,
or canned.
Protein foods. This group supplies a
variety of nutrients to the diet, including
protein, essential fatty acids, B vitamins,
iron, zinc, magnesium, and vitamin E.
Meats, poultry, eggs, beans and peas,
Balancing calories
• Enjoy your food, but eat less.
• Avoid oversized portions.
Foods to increase
• Make half your plate fruits and vegetables.
• Make at least half your grains whole grains.
• Switch to fat-free or low-fat (1%) milk.
Foods to reduce
• Compare sodium in foods like soup, bread, and frozen
meals—and choose the foods with lower numbers.
• Drink water instead of sugary drinks.
4-3 MyPlate encourages consumers
to focus on these key behaviors to create
healthier eating plans.
Credit: USDA