The MyPlate system, which replaced the Food Pyramid in 2011, is the primary educational tool from the USDA to illustrate the five essential food groups. This guide is based on the Dietary Guidelines for Americans, encouraging a variety of nutrient-dense foods to support overall health. Understanding each category helps in making informed food choices.
The Fruits Group
This group includes fresh, canned, frozen, or dried fruits, and 100% fruit juice. Fruits are a good source of vitamins, such as Vitamin C and potassium, and fiber. Prioritizing whole fruits provides more fiber and less sugar.
Examples from the Fruits Group
- Apples
- Bananas
- Berries
- Oranges
- Melons
- 100% fruit juice
The Vegetables Group
Vegetables offer vitamins A and C, potassium, and folate. The USDA recommends a variety from five subgroups: dark-green, red and orange, beans and peas, starchy, and other vegetables. Half of your plate should be fruits and vegetables, with a larger portion being vegetables.
Examples of Vegetable Subgroups
- Dark-Green: Kale, spinach, broccoli
- Red and Orange: Carrots, sweet potatoes, tomatoes
- Beans and Peas: Lentils, chickpeas
- Starchy: Corn, white potatoes
- Other: Cauliflower, cucumbers, mushrooms
The Grains Group
This group covers foods made from wheat, rice, oats, and barley, divided into whole grains and refined grains. Aim for at least half of your grain intake to be whole grains, which contain more fiber and nutrients than refined grains where the bran and germ are removed.
Comparison of Whole Grains vs. Refined Grains
| Characteristic | Whole Grains | Refined Grains |
|---|---|---|
| Processing | Contain the entire grain kernel | Milled to remove bran and germ |
| Nutrient Content | Higher in fiber, B vitamins, iron | Lower in fiber, iron, B vitamins (some enriched) |
| Examples | Brown rice, whole-wheat bread, oatmeal | White rice, white bread, most pastas |
| Health Impact | Associated with lower risk of chronic diseases | Can contribute to blood sugar spikes |
The Protein Foods Group
This group includes meat, poultry, seafood, beans, peas, eggs, nuts, and seeds. Protein is vital for muscle building and repair. The USDA advises choosing lean options and varying sources for diverse nutrients. Beans and peas count in both protein and vegetable groups.
The Dairy Group
Milk, yogurt, cheese, and fortified soy milk are in this group, providing calcium, phosphorus, and vitamin D for bone health. Fortified soy milk offers a non-dairy alternative. Other calcium sources, like dark green vegetables, are in the vegetable group.
Conclusion
Following MyPlate and balancing portions from the five USDA food groups—Fruits, Vegetables, Grains, Protein Foods, and Dairy—can create a nutritious diet. MyPlate simplifies healthy eating with a focus on variety and balance. For personalized guidance, the official MyPlate website is a valuable resource.
