The 5 MyPlate Food Groups Explained
The MyPlate model is a simple, visual guide designed by the U.S. Department of Agriculture (USDA) to help people build healthier, balanced meals. It divides a plate into four sections for food and includes a side circle for dairy. The five food groups are Fruits, Vegetables, Grains, Protein Foods, and Dairy. Understanding each group is essential for making informed dietary choices.
Fruits
The Fruits group includes any fruit or 100% fruit juice, whether fresh, canned, frozen, or dried. This food group is a valuable source of essential nutrients like potassium, dietary fiber, vitamin C, and folate. Eating fruits as part of a balanced diet can help reduce the risk of heart disease and protect against certain types of cancer. MyPlate emphasizes choosing whole fruits over fruit juice, which contains less fiber and more sugar. It is also important to eat a variety of colors to get a wide range of nutrients, as shown in the “eat your colors” concept. A cup of fruit can be one small apple, one large banana, or a cup of grapes.
Vegetables
The Vegetables group is the largest portion on the MyPlate visual, signaling its importance. This group includes fresh, frozen, canned, and dried vegetables, as well as 100% vegetable juice. Vegetables are naturally low in calories and packed with vitamins, minerals, and fiber that help the body function and maintain good health. MyPlate further categorizes vegetables into five subgroups: dark-green vegetables, red and orange vegetables, beans, peas, and lentils, starchy vegetables, and other vegetables. A variety of vegetables from these subgroups should be consumed to get maximum nutritional benefits. A cup of vegetables can be 1 cup of raw or cooked vegetables or 2 cups of leafy greens.
Grains
The Grains group is the source of many nutrients, including B vitamins, iron, and fiber. This group is divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm—making them more nutritious. Refined grains, in contrast, have had the bran and germ removed, which also removes many of the nutrients. MyPlate recommends making at least half of your grain intake whole grains, such as whole-wheat bread, oatmeal, or brown rice. A 1-ounce equivalent of grains could be one slice of bread or half a cup of cooked rice.
Protein Foods
The Protein Foods group is essential for building and repairing body tissues, and it contains vital vitamins and minerals like iron and zinc. This group includes a wide variety of foods such as meat, poultry, seafood, eggs, beans, peas, lentils, nuts, seeds, and soy products like tofu. MyPlate encourages varying protein sources to get a broader spectrum of nutrients. When consuming meat and poultry, it is recommended to choose lean or low-fat options. A 1-ounce equivalent of protein is about one ounce of cooked meat or one egg.
Dairy
The Dairy group consists of milk, yogurt, cheese, and fortified soy alternatives. These foods are primarily known for providing calcium, which builds and maintains strong bones and teeth, along with protein and vitamin D. MyPlate recommends choosing low-fat or fat-free dairy options to limit saturated fat intake. The dairy group is shown as a side dish on the MyPlate icon, suggesting it complements the main meal. A cup of dairy could be one cup of milk or yogurt, or 1.5 ounces of natural cheese.
MyPlate vs. The Old Food Pyramid
| Feature | MyPlate (since 2011) | Food Pyramid (1992-2011) |
|---|---|---|
| Visual Representation | Simple plate divided into four sections with a side circle for dairy. | Multi-tiered pyramid with a wide base and narrow top. |
| Portion Emphasis | Fruits and vegetables occupy half the plate, emphasizing plant-based foods. | The largest tier was grains, emphasizing carbohydrates as the diet's base. |
| Complexity | Straightforward and easy-to-understand visual, even for children. | Criticized for being confusing and hard to interpret specific serving sizes. |
| Exercise | Does not explicitly include a component for exercise on the visual. | The 2005 version (MyPyramid) featured a person running up steps to promote activity. |
| Fats and Oils | No dedicated section; encourages healthy plant oils in moderation. | Included a small section for fats and oils to be used sparingly. |
The Role of Variety and Moderation
While knowing the food groups is crucial, variety and moderation are also key to a healthy diet. Eating a variety of foods within each group ensures you get a broader range of nutrients. For example, different colored fruits and vegetables provide different vitamins and minerals. Moderation is also important. MyPlate guidelines suggest limiting foods and beverages with high amounts of added sugars, saturated fat, and sodium. Healthy oils are also important for nutrient absorption and should be included in small amounts, typically from plant-based sources.
How to Build a Balanced MyPlate Meal
Building a balanced meal using MyPlate is a simple process:
- Make half your plate fruits and vegetables: Prioritize vegetables, which should be a slightly larger portion than fruits. Mix up the colors to get different nutrients.
- Fill one-quarter with grains: Opt for whole grains like brown rice, whole-wheat pasta, or quinoa.
- Fill the remaining one-quarter with protein: Choose lean sources of protein, and vary your routine with seafood, beans, and nuts.
- Add a side of dairy: Include a glass of fat-free milk or a container of low-fat yogurt to complete your meal.
Conclusion
MyPlate provides a simple, actionable framework for achieving a balanced, healthy diet. By focusing on filling half your plate with fruits and vegetables, choosing lean proteins, opting for whole grains, and including low-fat dairy, you can ensure a variety of essential nutrients in your meals. This straightforward approach empowers individuals to make better food choices without complex calculations, ultimately supporting long-term health and well-being. For more detailed information and personalized plans, visit MyPlate.gov.
