What Are the Major Food Categories Included in the MyPlate Icon?

January 10, 2026 •

3 min read

According to a CDC study from 2017 to March 2020, approximately 25% of U.S. adults were aware of the MyPlate icon. This simple visual tool, introduced by the USDA, provides a modern and clear guide for understanding the five major food categories that constitute a balanced meal.

Quick Summary

MyPlate uses a visual guide to illustrate the five food groups that form the foundation of a healthy diet: Fruits, Vegetables, Grains, Protein Foods, and Dairy.

Key Points

Five Food Groups: MyPlate is built around five major food categories: Fruits, Vegetables, Grains, Protein Foods, and Dairy.
Visual Guide: The iconic plate graphic provides a simple, intuitive visual aid for balanced eating at every meal.
Half Your Plate: The MyPlate model encourages filling half of your plate with fruits and vegetables to maximize vitamin and fiber intake.
Whole Grains: It recommends making at least half of your daily grain choices whole grains for increased nutrients and dietary fiber.
Lean Protein & Low-Fat Dairy: Emphasizes selecting lean or low-fat options for both protein and dairy groups to reduce saturated fat intake.
Replaced the Pyramid: MyPlate was introduced in 2011 by the USDA to replace the more complex and often misunderstood Food Pyramid.

A Visual Guide to Balanced Eating: Understanding MyPlate

Launched by the USDA in 2011 to replace the complex Food Pyramid, the MyPlate icon offers a clear, visual reminder of how to structure a healthy meal. It is designed to help Americans make informed food choices that align with the Dietary Guidelines for Americans. The icon segments a plate into four food groups—Vegetables, Fruits, Grains, and Protein Foods—with a side circle for Dairy. Focusing on a variety of foods and mindful portion sizes is central to this model.

The Five Major Food Categories Explained

Vegetables

The green section of the MyPlate icon represents vegetables and is the largest portion, emphasizing its importance in a healthy diet. Vegetables are packed with vitamins, minerals, and fiber while being naturally low in calories. It is recommended to choose a variety of colorful vegetables to gain a wide range of nutrients.

Types of Vegetables:

Dark Green: Spinach, kale, broccoli
Red and Orange: Carrots, sweet potatoes, tomatoes
Beans, Peas, and Lentils: Garbanzo beans, black-eyed peas, lentils
Starchy: Corn, potatoes, green peas
Other: Cauliflower, onions, lettuce

Fruits

The red section represents fruits and should be consumed in conjunction with vegetables to fill half of your plate. Fruits are an excellent source of vitamins, minerals, and dietary fiber. For the best nutritional value, choose whole fruits over 100% fruit juice, as whole fruits contain more fiber.

Examples of Fruits:

Fresh fruits like apples, oranges, and bananas
Frozen or canned fruits (in 100% juice)
Dried fruits such as raisins and apricots
Various berries, grapes, and melons

Grains

Making up a quarter of the plate, the orange section is for grains, which are a primary source of carbohydrates for energy. MyPlate emphasizes making at least half of your grain intake whole grains, as they are more nutritious and contain more fiber than refined grains.

Whole vs. Refined Grains:

Whole Grains: Brown rice, whole-wheat bread, oatmeal, quinoa
Refined Grains: White bread, white rice, many pastas

Protein Foods

The purple section, also a quarter of the plate, is dedicated to protein foods. This group is vital for building and maintaining the body's tissues. A diverse range of sources is recommended.

Sources of Protein:

Meat, Poultry, and Seafood: Lean beef, skinless chicken, fish
Plant-Based: Beans, peas, lentils, tofu, nuts, seeds
Eggs: A versatile protein source

Dairy

Represented by a blue circle next to the plate, the dairy group provides essential nutrients, most notably calcium, which is crucial for strong bones and teeth. MyPlate encourages choosing fat-free or low-fat options, including lactose-free alternatives and fortified soy milk.

Dairy Choices:

Milk (low-fat or fat-free)
Yogurt (low-fat or fat-free)
Cheese
Fortified soy milk

Comparison: MyPlate vs. The Food Pyramid


Feature	MyPlate	Food Pyramid (old version)
Design	A simple plate and glass graphic, easy to visualize.	A complex pyramid with different sized blocks.
Key Message	Eat balanced portions from each food group at mealtime.	Emphasis on servings per day, which was often confusing.
Focus	Half plate fruits and vegetables, quarter grains, quarter protein.	Base of the pyramid was carbohydrates, which was misleading.
Portion Emphasis	Visual representation of mealtime proportions.	Confusing portion terminology, e.g., '1 serving'.
Accessibility	Modern, intuitive design makes it accessible for all ages.	Often seen as outdated and hard to interpret correctly.

Making MyPlate Work for You

Using MyPlate as a guide does not mean every meal has to be perfectly portioned. The principles can be adapted for any cuisine or meal structure, including mixed dishes like stir-fries or salads. The goal is to aim for variety and balance over the course of the day. By being mindful of the five major food categories, you can make healthier choices that support overall well-being. For a personalized plan, the USDA offers an interactive tool on their website, MyPlate.gov.

Conclusion

The MyPlate icon serves as an effective, straightforward tool for promoting healthy eating habits by visually breaking down a balanced meal into five core food categories: Fruits, Vegetables, Grains, Protein Foods, and Dairy. By prioritizing fruits and vegetables, choosing whole grains, opting for lean protein, and including low-fat dairy, individuals can build meals that are rich in essential nutrients. Embracing the MyPlate model is a practical step toward adopting a healthier dietary pattern and improving overall health.

Frequently Asked Questions

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

MyPlate uses a simple, plate-shaped visual that is easier to understand and focuses on balanced mealtime portions, whereas the older Food Pyramid used a more complex, tiered structure.

While oils are not visually represented on the MyPlate icon, they are included in the overall dietary guidelines as an important part of a healthy diet.

MyPlate is a general guideline for a balanced diet over time. While aiming for half your plate with fruits and vegetables is a good goal, it's not necessary for every single meal, but rather an average target.

Yes, MyPlate is flexible for various diets. For protein, you can rely on plant-based sources like beans, lentils, nuts, and tofu. For dairy, you can use fortified soy milk and other plant-based alternatives.

The MyPlate visual helps you easily estimate appropriate portion sizes at a glance. By dividing your plate into sections, it promotes balanced eating without needing to measure every food item.

The official USDA MyPlate website (MyPlate.gov) provides a tool where you can create a personalized plan based on your age, sex, height, weight, and activity level.