What are the food groups used in MyPlate?

October 12, 2025 •

4 min read

The MyPlate visual was introduced by the USDA in 2011 to replace the more complex food pyramid, offering a simpler way for Americans to visualize a balanced meal. Understanding what are the food groups used in MyPlate is the first step toward building a nutritious and well-proportioned diet. The icon divides a plate into five core food groups, emphasizing the importance of variety and balanced portions.

Quick Summary

The MyPlate nutrition guide, from the USDA, categorizes food into five groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy. This model provides a visual framework for building balanced, nutritious meals and making informed dietary choices based on recommended proportions.

Key Points

Five Food Groups: MyPlate uses Fruits, Vegetables, Grains, Protein Foods, and Dairy to represent a balanced diet.
Visual Balance: The plate graphic is divided proportionally, showing that fruits and vegetables should make up half of your meal.
Variety is Key: The guide encourages varying your choices within each group, such as trying different colored vegetables or types of protein.
Whole vs. Refined: MyPlate emphasizes choosing whole grains over refined grains for their increased fiber content.
Action-Oriented: Replacing the complex Food Pyramid, MyPlate offers a simple, actionable visual for meal planning.
Personalized Plans: Online resources from MyPlate.gov allow for the creation of personalized dietary plans based on individual needs.
Beyond the Plate: The Dairy group is represented by a separate cup, highlighting its importance in a balanced diet.

The Five Core MyPlate Food Groups

MyPlate is a straightforward and intuitive visual tool created by the United States Department of Agriculture (USDA) to help people make healthier food choices. The guide is designed to make portioning meals simple and encourages a balanced intake from five distinct food categories. Filling your plate according to these guidelines can ensure you receive a wide array of essential nutrients.

1. Fruits

This group includes any fruit or 100% fruit juice, whether fresh, frozen, canned, or dried. It is a vital source of dietary fiber, vitamins, and minerals. MyPlate encourages focusing on whole fruits over juice, as they provide more fiber and can help you feel full longer. For example, instead of a glass of apple juice, you might choose to eat a whole apple or a handful of grapes.

Recommended Choices: Whole fruits like apples, oranges, and bananas.
Smart Selections: Canned fruit in 100% juice or light syrup instead of heavy syrup.
Tips: Add fruit to your breakfast cereal, yogurt, or oatmeal.

2. Vegetables

The Vegetable group includes all fresh, frozen, and canned vegetables and their 100% juices. A key message of MyPlate is to “vary your veggies,” choosing from five subgroups for a broader range of nutrients: dark-green, red and orange, starchy, beans and peas, and other vegetables. Vegetables should make up the largest portion of your plate, about 40%.

Dark-Green: Broccoli, kale, spinach.
Red and Orange: Carrots, sweet potatoes, pumpkin.
Starchy: Potatoes, corn, green peas.
Beans, Peas, and Lentils: Black beans, garbanzo beans.
Other Vegetables: Cauliflower, mushrooms, onions.

3. Grains

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a member of the Grains group. Grains are a good source of complex carbohydrates, which provide the body with energy. MyPlate emphasizes making at least half of your grain choices whole grains, such as whole-wheat bread, brown rice, and oatmeal, which contain more fiber than refined grains.

Whole Grains: Whole-wheat bread, brown rice, oatmeal, quinoa.
Refined Grains: White bread, white rice, many crackers.
Tips: Swap white rice for brown, choose whole-wheat pasta, and enjoy whole-grain cereal for breakfast.

4. Protein Foods

This group includes meat, poultry, seafood, beans, peas, lentils, eggs, processed soy products, nuts, and seeds. Protein is essential for building and repairing body tissues. MyPlate recommends varying your protein routine to get a wider range of nutrients. Choosing lean or low-fat options, such as skinless chicken or beans, is also encouraged.

Examples: Lean beef, chicken, fish, eggs, and plant-based options like tofu, lentils, and nuts.
Goal: Vary sources to include more seafood and plant-based proteins.

5. Dairy

The Dairy group consists of milk and many foods made from milk, as well as calcium-fortified soy milk and soy yogurt. It is represented as a separate circle next to the plate, signifying its role as a key component of a balanced diet. Dairy products are excellent sources of calcium, vitamin D, and protein, which are crucial for bone health.

Selections: Low-fat or fat-free milk, yogurt, and cheese.
Alternatives: For those who are lactose intolerant or vegan, fortified soy beverages and products are suitable options.

Comparison: MyPlate vs. MyPyramid

MyPlate replaced the MyPyramid guide in 2011, marking a significant shift in nutritional guidance. The new visual was designed to be simpler and more action-oriented, providing a clear visual representation of a balanced meal.


Feature	MyPlate (2011)	MyPyramid (2005)
Primary Graphic	A simple dinner plate and a separate dairy cup.	A vertical pyramid with colored stripes.
Visual Simplicity	Easier to understand, showing proportional balance on a plate.	More abstract and potentially confusing for some users.
Key Message	Eat balanced meals with varied proportions from each group.	Emphasized general proportions and required website access for specifics.
Emphasis	Explicitly promotes filling half the plate with fruits and vegetables.	Emphasis was on grains at the base, which could be misinterpreted.
Portion Control	Visually encourages appropriate portion sizes based on the plate.	Vague guidance on portion sizes within the pyramid structure.
Customization	Offers tools like the MyPlate Plan for personalized dietary needs.	Offered less immediate personalization.

Conclusion

Understanding what are the food groups used in MyPlate empowers individuals to make informed choices that contribute to a balanced diet. By following the simple visual guide, you can ensure your meals are built around a healthy proportion of fruits, vegetables, grains, proteins, and dairy. This balanced approach helps provide the body with the diverse nutrients it needs for overall health and well-being. MyPlate serves as an accessible framework, whether you are planning a single meal or developing a healthier long-term dietary pattern. For more detailed information, resources are available from the USDA, offering tools and tips for making healthier food choices (https://www.myplate.gov/).

Note: While MyPlate offers a great general guide, specific dietary needs can vary based on age, sex, and activity level. Using the online tools available on MyPlate.gov can help you create a personalized plan.

Frequently Asked Questions

The five main food groups are Fruits, Vegetables, Grains, Protein Foods, and Dairy.

No, the MyPlate graphic does not explicitly show a group for fats and oils, but it provides guidance on consuming healthy fats and limiting saturated and trans fats through its accompanying educational materials.

MyPlate recommends that fruits and vegetables should fill half of your plate, with the vegetable portion being slightly larger.

A whole grain contains the entire grain kernel (bran, germ, and endosperm), while a refined grain has had the bran and germ removed. Whole grains offer more fiber and nutrients.

Beans, peas, and lentils are counted as both members of the Vegetable group (especially in the 'Beans and Peas' subgroup) and the Protein Foods group, depending on the dietary context.

Yes, MyPlate accounts for lactose intolerance by including fortified soy milk and other non-dairy calcium sources as suitable alternatives within the Dairy group.

MyPlate helps with portion sizes by visually representing the appropriate balance of food groups on a plate, encouraging a mindful and balanced approach to eating.

MyPlate replaced the Food Pyramid in 2011 because it offered a simpler, more immediate, and practical visual guide that better reflected modern dietary recommendations.