How many food groups are on the new MyPlate?

Released in 2011, MyPlate, the USDA's modern nutrition guide, is a visual representation that features five distinct food groups represented on a dinner plate to simplify daily dietary recommendations. This straightforward approach was developed to help consumers build healthier, more balanced meals by focusing on variety, proportion, and nutrient density.

Quick Summary

The MyPlate model from the USDA features five distinct food groups: fruits, vegetables, grains, protein foods, and dairy. It visually guides consumers to create balanced meals with recommended proportions and variety for a healthy eating pattern.

Key Points

• Five Core Groups: The new MyPlate features five distinct food groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy.

• Visual Proportions: The MyPlate icon visually shows that half of your plate should consist of fruits and vegetables, while the other half is for grains and protein, with a separate side for dairy.

• Whole Grains Emphasis: A key message of MyPlate is to make at least half of your grain choices whole grains to increase fiber and nutrient intake.

• Variety is Key: MyPlate encourages varying your choices within each group, such as choosing a colorful array of vegetables and different types of protein.

• Replaced MyPyramid: The MyPlate visual guide was introduced by the USDA in 2011 to replace the more complex MyPyramid and provide a simpler, more recognizable model.

• Low-Fat Dairy Recommended: The dairy group guidelines suggest moving towards low-fat or fat-free dairy options, or fortified alternatives like soy milk.

The Five Core MyPlate Food Groups

The U.S. Department of Agriculture's MyPlate model, which replaced the previous MyPyramid, simplifies nutrition guidelines by dividing a plate into five core food groups. This visual tool offers an intuitive and familiar format to help individuals and families build healthier meals. The five groups are Fruits, Vegetables, Grains, Protein Foods, and Dairy.

Fruits

This group includes any fruit or 100% fruit juice. The USDA recommends focusing on whole fruits—fresh, frozen, canned, or dried—to maximize fiber intake. Whole fruits like apples, bananas, and grapes are encouraged over fruit juices, which should be limited to 100% juice and consumed in moderation due to their higher sugar concentration. A varied intake of fruits helps provide essential vitamins like Vitamin C and crucial dietary fiber.

Vegetables

The vegetable group is emphasized as the largest portion of the plate, making up about 40% of the total area. All fresh, frozen, canned, and dried vegetables fall into this category. MyPlate further divides this group into five subgroups to encourage variety, including:

• Dark-green vegetables (e.g., broccoli, spinach)
• Red and orange vegetables (e.g., carrots, sweet potatoes)
• Beans, peas, and lentils (which are also part of the Protein Foods group)
• Starchy vegetables (e.g., corn, potatoes)
• Other vegetables (e.g., cauliflower, green beans)

Eating a variety of vegetables ensures a wide range of vitamins, minerals, and dietary fiber.

Grains

Any food made from wheat, rice, oats, cornmeal, barley, or other cereal grains is a grain product. The MyPlate guideline stresses that at least half of all grains consumed should be whole grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm—and provide more fiber and nutrients than refined grains. Examples of whole grains include whole-wheat bread, brown rice, oatmeal, and quinoa.

Protein Foods

The protein foods group comprises all foods made from seafood, meat, poultry, and eggs; as well as beans, peas, and lentils; and nuts, seeds, and soy products. A key message is to "vary your protein routine" to receive a broader spectrum of nutrients. Lean protein sources are recommended over fatty cuts, and the inclusion of plant-based proteins, seafood, nuts, and seeds is encouraged to limit saturated fats.

Dairy

Represented by a small blue circle next to the plate, the dairy group includes milk, yogurt, and cheese. It is a vital source of calcium, protein, and Vitamin D. The guidelines suggest choosing fat-free or low-fat options and includes calcium-fortified soy milk as an alternative. Foods made from milk that have little to no calcium, like butter, cream, and cream cheese, are not part of this group.

Understanding the MyPlate Proportions

The MyPlate image provides clear proportional guidelines for building a balanced meal. The plate is divided into two halves: half for fruits and vegetables, and half for grains and protein. Specifically, the vegetables section is the largest, followed by grains, then protein, with fruits comprising the smallest portion on the plate itself. The dairy component is represented separately, emphasizing its role alongside the meal rather than on the plate. This intuitive design helps manage portion sizes and encourages a diet rich in fruits and vegetables, which many Americans under-consume.

Key Differences Between MyPlate and MyPyramid

MyPlate introduced a more accessible and actionable visual guide compared to its predecessor, MyPyramid. The shift from a complex pyramid to a simple plate setting was designed to be easier for the public to understand and apply. The following table highlights the key distinctions.

Feature	MyPlate (2011)	MyPyramid (2005)
Visual Representation	A familiar plate and glass divided into five sections.	A vertical pyramid with colored bands representing food groups.
Primary Focus	Balanced meal proportions, emphasizing fruits and vegetables.	Relative proportions and daily servings, with grains at the widest base.
Physical Activity	Mentioned as a separate, important component of a healthy lifestyle.	Represented by a human figure climbing the side of the pyramid.
Fats/Oils	Recommendations include healthy vegetable oils in moderation.	Less clear, with oils often included in a top band with limited advice.
Meal Context	Simple, actionable guidance for constructing a single meal.	More abstract guidance on overall dietary intake over time.

Putting the MyPlate Model into Practice

Beyond just understanding the five food groups, using MyPlate effectively requires adopting its core messages into daily habits. The USDA provides simple tips to help people make these changes:

1. Make Half Your Plate Fruits and Vegetables: Prioritize filling a significant portion of your plate with fresh, frozen, or canned produce. Focus on a variety of colors to get a wider range of nutrients.
2. Make Half Your Grains Whole Grains: Choose whole-wheat bread, brown rice, or oatmeal over their refined counterparts. Look for whole grain options in your favorite pasta and cereal.
3. Vary Your Protein Routine: Diversify your protein sources by including lean meats, poultry, eggs, seafood, beans, and lentils. This provides a broader spectrum of nutrients beyond just meat.
4. Move to Low-Fat or Fat-Free Dairy: Choose low-fat or fat-free milk and yogurt to reduce saturated fat intake while still getting the necessary calcium and vitamin D.
5. Limit Added Sugars, Saturated Fat, and Sodium: While MyPlate focuses on what to include, it also implicitly advises limiting foods and beverages high in these components, which are often nutrient-poor.

Conclusion

MyPlate simplifies healthy eating by visually representing the five essential food groups: fruits, vegetables, grains, protein foods, and dairy. By encouraging variety and promoting optimal proportions, MyPlate serves as an easy-to-understand guide for building balanced meals and adopting healthier eating patterns. The model's key messages—focusing on whole fruits, varied veggies, whole grains, lean protein, and low-fat dairy—empower individuals to make small, impactful dietary changes that accumulate over time. For personalized guidance, you can visit the official MyPlate.gov website.

Frequently Asked Questions

What are the five food groups on the MyPlate?

The five food groups are Fruits, Vegetables, Grains, Protein Foods, and Dairy. The MyPlate visual represents these groups to help guide balanced eating.

How are the five food groups arranged on the MyPlate visual?

The visual is divided into four sections on a plate: Fruits, Vegetables, Grains, and Protein Foods. A smaller blue circle next to the plate represents the Dairy group.

Should I have all five food groups at every meal?

No, MyPlate is a guide for your overall daily intake, not every single meal. The goal is to balance your food choices over the course of the day, using the proportions as a general guide.

What is the difference between MyPlate and the food pyramid?

MyPlate uses a simple plate visual to represent food group proportions and replaced the MyPyramid model in 2011. MyPlate emphasizes filling half your plate with fruits and vegetables, a clearer message than the complex layers of the pyramid.

Does MyPlate include guidelines for fats and oils?

While fats and oils are not a separate food group on the visual, MyPlate provides guidance on choosing healthy vegetable oils and limiting solid fats as part of its broader nutritional advice.

Are beans, peas, and lentils only in one food group?

No, beans, peas, and lentils are unique because they are counted in both the Protein Foods and the Vegetable groups. Their classification depends on their role in the meal.

Where can I find my personalized MyPlate plan?

You can find your personalized MyPlate plan based on your age, sex, height, weight, and physical activity level by visiting the official MyPlate.gov website.