What are the 5 food groups of MyPlate and include an example food group from each group?

Created in 2011 by the U.S. Department of Agriculture (USDA), MyPlate replaced the traditional Food Pyramid with a simpler, plate-based visual guide for balanced eating. This guide simplifies healthy eating by illustrating the five food groups of MyPlate, and understanding each group is crucial for a nutritious diet.

Quick Summary

This article details the five fundamental food groups of MyPlate: Fruits, Vegetables, Grains, Protein Foods, and Dairy. It breaks down the key characteristics and nutritional importance of each group while providing illustrative food examples for each category.

Key Points

• Fruits Group: Includes fresh, canned, frozen, or dried fruit and 100% fruit juice, providing important nutrients like Vitamin C and fiber; apples are a prime example.

• Vegetables Group: Occupies the largest section of MyPlate and is divided into subgroups; examples include nutrient-dense broccoli and carrots.

• Grains Group: Comprises whole grains and refined grains, with a recommendation for making half of your intake whole grains, such as brown rice.

• Protein Foods Group: Encompasses seafood, meat, poultry, eggs, nuts, seeds, and legumes; lean choices like chicken breast are recommended.

• Dairy Group: Provides essential calcium and Vitamin D from milk, yogurt, cheese, and fortified soy beverages, but excludes items high in fat like butter.

• Portion Guidance: MyPlate visually represents meal proportions, encouraging half a plate of fruits and vegetables, and the other half split between grains and protein.

• Balanced Meals: The key to a healthy diet is variety across all five food groups, and MyPlate serves as an excellent guide for achieving this balance.

A Closer Look at the 5 Food Groups of MyPlate

The MyPlate model is a visual representation of the ideal proportions of each food group to fill your plate at mealtime. It divides the plate into four sections for fruits, vegetables, grains, and protein foods, with a smaller circle for dairy on the side. This easy-to-understand model helps individuals create more balanced and nutritious meals by focusing on variety, proportion, and nutrient density. Understanding the specific components and benefits of each group is the first step toward building healthier eating habits.

1. Fruits

The fruits group includes any fruit or 100% fruit juice, which can be fresh, canned, frozen, or dried. Rich in important nutrients like potassium, dietary fiber, vitamin C, and folate, fruits are a naturally sweet and healthy part of any diet. Whole or cut-up fruits are the best sources of fiber, as fruit juices contain very little.

• Example Food: Apples. A single medium apple can provide a good source of fiber and vitamin C.

2. Vegetables

The vegetable group is the largest section on the MyPlate, emphasizing its importance in a healthy diet. It includes a wide variety of options available in fresh, frozen, canned, and dried forms. MyPlate categorizes vegetables into five subgroups: dark-green, red and orange, beans and peas, starchy, and other vegetables, based on their nutrient content. Vegetables are naturally low in calories and fat while packed with vitamins and minerals.

• Example Food: Broccoli. This dark-green vegetable is a powerhouse of nutrients, providing fiber, vitamins A and C, potassium, and folate.

3. Grains

The grains group consists of foods made from wheat, rice, oats, cornmeal, barley, or other cereal grains. Grains are divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel (bran, germ, and endosperm), while refined grains have had the bran and germ removed, reducing their fiber and nutrient content. MyPlate recommends making at least half of your daily grain intake whole grains.

• Example Food: Brown Rice. Unlike its refined white counterpart, brown rice is a whole grain that offers more dietary fiber, magnesium, and other nutrients.

4. Protein Foods

This group includes all foods made from seafood, meat, poultry, eggs, beans, peas, lentils, nuts, seeds, and soy products. Protein is essential for building and repairing body tissues. It is important to vary your protein sources to maximize nutrient intake, opting for lean meats and poultry, and incorporating fish, beans, and nuts regularly.

• Example Food: Chicken Breast. A versatile and lean protein source, skinless chicken breast is a good example of choosing low-fat poultry.

5. Dairy

The dairy group includes milk, yogurt, cheese, lactose-free milk, and fortified soy alternatives. This group is critical for bone health, as it is a primary source of calcium, potassium, and vitamin D. While butter, cream, and cream cheese are technically dairy products, they are not part of the dairy food group because they contain high amounts of saturated fat and little calcium. MyPlate encourages choosing low-fat or fat-free options.

• Example Food: Low-fat Greek Yogurt. This item provides protein and calcium with less saturated fat than full-fat alternatives.

Comparison of MyPlate Food Groups

To better understand the role of each group, the following table compares key characteristics and benefits.

Feature	Fruits	Vegetables	Grains	Protein Foods	Dairy
Primary Nutrients	Potassium, Vitamin C, Fiber, Folate	Vitamin A, C, Folate, Potassium, Fiber	Fiber, B Vitamins, Iron	Protein, Iron, Zinc, Magnesium, B Vitamins	Calcium, Vitamin D, Potassium
Best Form	Whole or cut-up	Fresh, frozen, or canned (no salt added)	Whole grains (e.g., brown rice, whole wheat bread)	Lean meats, seafood, beans, nuts	Low-fat or fat-free (milk, yogurt)
Key Benefit	Supports healthy blood pressure, reduces heart disease risk	Reduces risk of heart disease, type 2 diabetes, certain cancers	Provides energy, promotes proper bowel function	Builds and repairs tissues, fights infection	Strengthens bones and teeth, maintains bone mass
MyPlate Portion Guide	A portion of the plate	Largest portion of the plate	A quarter of the plate	A quarter of the plate	A cup or bowl on the side

Incorporating the MyPlate Model for Balanced Meals

Using MyPlate for daily meal planning is simpler than it seems. The model suggests filling half your plate with fruits and vegetables, and splitting the other half between grains and protein. Remember that not every meal needs to be a perfect visual representation, but aiming for this balance throughout the day is the key. For example, a healthy breakfast could include whole-grain oatmeal (grains), topped with berries (fruits) and a glass of low-fat milk (dairy). For dinner, a stir-fry with lean chicken (protein), brown rice (grains), and mixed vegetables (vegetables) is an excellent choice.

Practical tips for implementing MyPlate

1. Read Labels: When choosing packaged items like cereals or bread, check for the word "whole" or "whole grain" in the ingredient list to ensure you're getting the most nutritious option.
2. Make Smart Swaps: Substitute starchy vegetables like potatoes with lower-calorie, nutrient-dense ones like broccoli or spinach for a higher intake of vitamins and fiber.
3. Portion Control: Pay attention to serving sizes to help manage your overall calorie intake. The MyPlate visual is a helpful reference for appropriate portioning.
4. Try New Foods: Explore new fruits and vegetables to add variety to your diet and ensure you get a wide range of essential nutrients.

Conclusion

MyPlate provides a straightforward and practical approach to healthy eating by outlining the 5 essential food groups and their ideal proportions. The Fruits, Vegetables, Grains, Protein Foods, and Dairy groups each offer unique nutritional benefits critical for overall health and wellness. By following these guidelines and choosing nutrient-dense options, individuals can easily create balanced, delicious meals that support long-term health. The power of healthy eating lies in the variety on your plate, and MyPlate offers the perfect guide to achieve that balance effectively.

USDA MyPlate Website

Frequently Asked Questions

What are the 5 food groups of MyPlate?

The 5 food groups of MyPlate are Fruits, Vegetables, Grains, Protein Foods, and Dairy.

Can I use frozen or canned items for the MyPlate food groups?

Yes, frozen and canned fruits and vegetables count toward your MyPlate goals; just be sure to choose options with little to no added sugars or sodium.

What is the difference between whole and refined grains?

Whole grains contain the entire grain kernel, including the bran, germ, and endosperm, while refined grains have had these parts removed during processing, losing fiber and other key nutrients.

What counts as a serving from the dairy group besides milk?

Besides milk, the dairy group includes yogurt, cheese, lactose-free dairy options, and fortified soy milk and yogurt.

Are all foods that come from milk considered part of the dairy group?

No. While items like cream, butter, and cream cheese are milk-based, they are not included in the dairy food group on MyPlate because they are high in saturated fat and low in calcium.

How can vegetarians get enough protein according to MyPlate?

Vegetarians can get adequate protein from plant-based sources within the Protein Foods group, such as beans, peas, lentils, nuts, seeds, and soy products like tofu and tempeh.

What are some practical ways to apply MyPlate principles to daily meals?

To apply MyPlate, aim to fill half your plate with fruits and vegetables, and split the other half between grains and a variety of lean protein foods. For drinks, choose low-fat dairy or water.