Understanding Your Plate: What are the five sections in MyPlate and list examples of foods in each section?

October 13, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), only 1 in 10 adults eats enough fruits or vegetables each day, highlighting the need for a simple, visual guide like MyPlate to promote balanced nutrition. Knowing what are the five sections in MyPlate and list examples of foods in each section can help individuals construct meals that meet their dietary needs and improve overall health.

Quick Summary

MyPlate is a visual guide for building healthy meals, outlining five key food groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy. It offers simple, actionable guidance for creating balanced plates with appropriate food proportions from each section for a nutritious diet.

Key Points

MyPlate is a visual tool: The USDA's MyPlate is a simple graphic that illustrates a healthy meal balance with five food groups: fruits, vegetables, grains, protein, and dairy.
Half your plate is produce: Fruits and vegetables should fill half of your plate, emphasizing nutrient-dense options.
Prioritize whole grains: Make at least half of your grains whole grains for more fiber and nutrients.
Vary your protein sources: Choose a variety of lean protein options, including meat, poultry, seafood, beans, and nuts.
Choose low-fat dairy: Opt for low-fat or fat-free dairy products to get calcium, vitamin D, and protein with less saturated fat.
Includes a variety of forms: Foods can be fresh, frozen, canned, or dried, offering flexibility and convenience.
Simpler than the Food Pyramid: MyPlate is considered more user-friendly and practical than its predecessor due to its intuitive plate layout.

The Five Sections of MyPlate

Developed by the U.S. Department of Agriculture (USDA), MyPlate replaced the traditional Food Pyramid in 2011 to offer a clearer, more practical approach to healthy eating. It presents a visual representation of a dinner plate divided into four unequal sections, plus a smaller circle on the side for dairy, representing the five primary food groups. The core message is to fill half your plate with fruits and vegetables, and the other half with grains and protein, with a serving of dairy on the side. This model emphasizes portion control and balance, making it a valuable tool for anyone seeking to improve their nutritional habits.

Fruits

The fruit section of MyPlate includes all fruits and 100% fruit juice. Fruits are naturally low in fat, sodium, and calories. MyPlate recommends making half your plate fruits and vegetables combined, and choosing whole fruit for at least half of your fruit intake. Examples include apples, berries, melons, citrus fruits, dried fruits, and 100% fruit juice.

Vegetables

The vegetable section includes all vegetables and 100% vegetable juice. These are typically low in fat and calories and are good sources of fiber, potassium, and vitamins A and C. The USDA categorizes vegetables into five subgroups: dark green; red and orange; starchy; beans, peas, and lentils; and other vegetables. Examples include spinach, broccoli, carrots, sweet potatoes, corn, peas, black beans, and onions.

Grains

The grains section encompasses any food made from wheat, rice, oats, cornmeal, barley, or other cereal grains. MyPlate advises that at least half of your daily grain consumption should be whole grains. Examples of whole grains include whole-wheat bread, brown rice, oatmeal, and quinoa.

Protein Foods

This group includes protein sources like meat, poultry, seafood, eggs, beans, peas, lentils, nuts, seeds, and soy products. MyPlate stresses consuming a variety of protein sources. Examples include lean beef, chicken breast, salmon, black beans, lentils, tofu, nuts, seeds, eggs, and nut butters.

Dairy

The dairy section includes milk, yogurt, cheese, lactose-free milk, and fortified soy milk and yogurt. These are rich in calcium, potassium, vitamin D, and protein. Low-fat or fat-free dairy options are recommended. Examples include fat-free milk, low-fat yogurt, cheddar cheese, and fortified soy beverages.

Comparing MyPlate with the Old Food Pyramid

MyPlate is considered an improvement over the older Food Pyramid models due to its intuitive visual representation of a plate.


Feature	MyPlate (2011)	Original Food Guide Pyramid (1992)
Primary Visual	Divided plate and cup.	Pyramid with a wide base.
Focus	Balanced portions on a plate, emphasizing fruits and vegetables.	Emphasized grains at the base.
Exercise	Promoted online, not on graphic.	Included in later versions, not original graphic.
Fats/Sugars	No separate category, encourages smart choices.	Included at the top in small amounts.
Ease of Use	Simple, actionable visual.	More complex, often misinterpreted.

Putting MyPlate into Action

Adopting the MyPlate guidelines involves balancing food groups over the course of the day rather than at every single meal. If a food group is missed at one meal, it can be incorporated into another meal or snack. The goal is to consume a variety of foods from all five groups daily to ensure a wide intake of essential nutrients.

Conclusion

MyPlate serves as a practical visual guide for achieving a balanced nutrition diet. By understanding what are the five sections in MyPlate and list examples of foods in each section, individuals can make healthier food and portion choices. The model, which advocates for filling half your plate with fruits and vegetables, and the remaining half with grains and lean proteins, plus a side of low-fat dairy, provides a simple framework for improving overall health through balanced eating. For more detailed information and resources, the official {Link: MyPlate website https://www.myplate.gov/whatsonmyplate} is available.

Frequently Asked Questions

The five sections of MyPlate are Fruits, Vegetables, Grains, Protein Foods, and Dairy. The visual shows four sections on a plate and a smaller circle for the dairy group.

No, MyPlate serves as a guideline for a balanced diet over the course of the day. If you miss a food group at one meal, you can make up for it with another meal or snack later.

Examples of whole grains include whole-wheat bread, brown rice, oatmeal, whole-wheat pasta, quinoa, and popcorn.

Beans, peas, and lentils can be counted in either the Protein Foods or the Vegetable group, but not both. They provide nutrients from both categories.

MyPlate's dairy group includes milk, yogurt, cheese, lactose-free milk, and fortified soy beverages. It recommends choosing low-fat or fat-free options.

MyPlate does not explicitly include a separate category for fats and oils on its graphic, unlike the old food pyramid. It encourages making smarter choices, such as focusing on lean proteins and low-fat dairy.

Focus on varying your food choices within each group throughout the day. For example, choose different colored vegetables or different types of protein to ensure you receive a wider range of nutrients.

This tip means that for every serving of refined grains you eat (like white bread or white rice), you should aim to have an equivalent serving of whole grains (like brown rice or whole-wheat bread). Whole grains contain more fiber and nutrients.