What Are the 4 Parts of the Food Plate? A Guide to MyPlate

November 19, 2025 •

5 min read

According to the USDA's MyPlate model, the four primary sections on the plate are vegetables, fruits, grains, and protein, with a separate side for dairy. Understanding what are the 4 parts of the food plate is key to building balanced meals for better health and portion control.

Quick Summary

The MyPlate model visually divides a balanced meal into four sections—vegetables, fruits, grains, and protein—along with a fifth dairy group represented by a cup. This tool helps individuals promote portion control and build nutrient-dense meals.

Key Points

MyPlate Model: The official USDA guide uses a visual of a plate with four sections—vegetables, fruits, grains, and protein—plus a dairy cup.
Half Your Plate: Aim to fill half your plate with a variety of fruits and vegetables to ensure a high intake of fiber, vitamins, and minerals.
Whole Grains: Make at least half of your grain choices whole grains, which provide more fiber and nutrients than refined grains.
Lean Protein: Select a variety of lean protein sources, including plant-based options, to support tissue repair and keep you feeling full.
Dairy Inclusion: Dairy or fortified alternatives are represented by a separate cup and are crucial for bone health due to their calcium and vitamin D content.
Portion Guidance: MyPlate serves as a simple portion control guide, encouraging balanced meals without complex calorie counting.

Understanding the MyPlate Model: The Five Food Groups

Since 2011, MyPlate has served as the United States Department of Agriculture’s (USDA) primary nutrition guide, replacing the older food pyramid. The model simplifies healthy eating by using a familiar visual—a dinner plate—divided into four sections to represent the main food groups, plus an adjacent circle for dairy. This clear, practical approach helps people of all ages make informed food choices at every meal. The four sections on the plate and the fifth group, dairy, are the fundamental building blocks of a healthy diet.

Fruits

This section, colored red on the MyPlate graphic, emphasizes the importance of eating a variety of fruits. Fruits are naturally low in calories, fat, and sodium, and are packed with essential nutrients like fiber, vitamins (especially Vitamin C), and minerals. Whole fruits are the best choice as they contain more fiber than fruit juices. A diet rich in fruits is linked to a reduced risk of several chronic diseases. Examples include:

Apples
Bananas
Berries
Oranges
Melons

Vegetables

Represented by the largest, green section of the plate, vegetables should make up a significant portion of your meal. Like fruits, they are loaded with vitamins, minerals, and fiber while being low in calories. MyPlate encourages variety, highlighting different nutrient profiles found in dark green, red, orange, and starchy vegetables. Regular vegetable consumption helps with weight management, digestion, and reduces the risk of heart disease and certain cancers. A diverse selection includes:

Broccoli and spinach (dark green)
Carrots and sweet potatoes (orange)
Tomatoes and red peppers (red)
Beans and peas (starchy)
Cauliflower and green beans (other)

Grains

The orange grain section makes up approximately one-quarter of the plate. This group includes foods made from wheat, rice, oats, and barley. The MyPlate recommendation is to make at least half of your grain intake whole grains. Whole grains contain the entire grain kernel, providing more fiber, B vitamins, and minerals than refined grains, which have had the bran and germ removed. Whole grains offer sustained energy and are linked to better heart health and blood sugar control. Grain sources include:

Whole-wheat bread and pasta
Brown rice
Oatmeal
Quinoa
Popcorn

Protein Foods

Occupying the purple section of the plate, protein foods are crucial for building and repairing tissues, as well as for muscle growth and immune function. Protein also provides satiety, helping with weight management. The key is to choose lean protein sources and vary your intake. This group includes both animal and plant-based options. Some examples are:

Lean meats (poultry, beef)
Fish and seafood
Eggs
Beans, lentils, and peas
Nuts and seeds
Tofu and soy products

The Role of Dairy (The Fifth Group)

While not one of the four sections on the plate, the blue circle next to the plate represents the dairy group. Dairy products like milk, yogurt, and cheese are rich in calcium, protein, and vitamin D, all vital for bone and teeth health. For those with lactose intolerance or who follow a vegan diet, fortified dairy alternatives such as soy milk and almond milk are viable options. Choosing fat-free or low-fat dairy products is recommended to reduce saturated fat intake.

MyPlate vs. Other Dietary Guides

MyPlate replaced the Food Pyramid to offer a simpler, more intuitive visual guide for meal planning. Here is a comparison demonstrating some key differences:


Feature	USDA Food Pyramid (1992-2011)	MyPlate (2011-Present)
Visual Aid	A pyramid with horizontal sections.	A dinner plate divided into four sections with a side circle.
Emphasis	Emphasized portion sizes and limiting servings, with grains at the base.	Focuses on balancing food groups and promoting variety, with fruits and vegetables making up half the plate.
Food Group Representation	Grains were the largest, base group, followed by vegetables/fruits, then dairy/protein, and fats/sweets at the top.	All five food groups are represented proportionally, with fruits and vegetables occupying half the plate.
Flexibility	Less emphasis on personal and cultural food choices.	More flexible, encouraging diverse choices and accommodating personal preferences.
Clarity	Can be misinterpreted, with some foods seeming more important than others.	Easy-to-understand visual aid for immediate meal planning.

Building a Balanced Plate: Practical Tips

Applying the MyPlate model is straightforward and can be adapted to many different types of meals.

Fill Half Your Plate with Fruits and Vegetables: This is the easiest rule to remember. For any meal, aim to make half of your plate a colorful mix of fruits and vegetables.
Make Half Your Grains Whole Grains: Choose whole-wheat bread, brown rice, or whole-grain pasta over their refined counterparts. Reading ingredient lists for the term "whole" is a helpful tip.
Vary Your Protein Choices: Beyond meat, incorporate plant-based proteins like beans, lentils, or nuts into your diet regularly. Seafood is also recommended at least twice a week.
Go Low-Fat for Dairy: Choose fat-free or low-fat milk and yogurt to get calcium and protein with less saturated fat. For mixed dishes like sandwiches, add a slice of low-fat cheese or have a glass of milk on the side.
Stay Hydrated: While MyPlate focuses on food, remember to drink plenty of water instead of sugary drinks.
Listen to Your Body: Pay attention to hunger and fullness cues. MyPlate is a guide, not a strict set of rules for every single meal. Missing a food group at one meal is fine; just aim for balance over the course of the day.

For more detailed information and personalized plans, visit the official MyPlate website at MyPlate.gov.

Conclusion: A Foundation for Lifelong Health

MyPlate provides a simple yet effective visual representation of how to construct balanced, nutritious meals. By making conscious choices to fill half your plate with fruits and vegetables, choosing whole grains, opting for lean protein, and including dairy, you can follow the core principles of the MyPlate guide. This framework supports overall health, aids in weight management, and helps reduce the risk of chronic diseases. Incorporating variety and making small, consistent changes based on the four parts of the food plate can lead to significant, lasting improvements in your diet and overall well-being.

Disclaimer: For Informational Purposes Only

This article is for general informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider or registered dietitian before making significant changes to your diet or if you have specific dietary needs, allergies, or medical conditions.

Frequently Asked Questions

The main difference is the visual representation and emphasis. MyPlate uses a familiar plate to show proportional food groups, with fruits and vegetables making up half the plate. The Food Pyramid used a stacked design that could be misinterpreted, placing greater emphasis on grains at its base.

MyPlate places dairy in a separate cup to represent its role as a complement to the meal. While it is a crucial food group, particularly for calcium and vitamin D, it doesn't need to be physically on the plate for every meal to be included in your daily diet.

To ensure you are choosing whole grains, check the ingredient list on packaged foods for the word "whole" or "whole grain" before the grain's name, such as "whole-wheat flour". Other terms like "multigrain" or "wheat flour" do not guarantee a whole grain product.

MyPlate's principles can be applied to any meal, not just those with separate components. For a sandwich, choose whole-grain bread, lean protein, and load up on vegetables. For mixed dishes like casseroles, ensure half the ingredients are vegetables and fruits.

No, you don't need dairy if you are lactose intolerant. The dairy group can be met with fortified dairy alternatives, such as lactose-free milk or soy beverages, which still provide essential calcium and vitamin D.

By promoting portion control and a diet rich in fruits, vegetables, and whole grains, MyPlate helps you feel full on fewer calories. The high fiber content keeps you satisfied for longer, reducing the likelihood of overeating higher-calorie items.

Yes, MyPlate is a valuable tool for teaching children about healthy eating and portion sizes. The visual guide can help parents build balanced meals and encourage kids to eat a variety of colorful and nutrient-dense foods.