Which Item Belongs to One of the Five Groups in the USDA's MyPlate Food Guidance System?

According to the USDA, the MyPlate food guidance system replaced the confusing Food Pyramid in 2011 to provide a clearer, more practical guide to healthy eating. Learning which item belongs to one of the five groups in the USDA's MyPlate food guidance system is the first step toward building balanced meals.

Quick Summary

A simple guide to identifying and correctly categorizing foods within the five MyPlate groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy. The visual system helps balance nutrient intake for better health.

Key Points

• The Five Food Groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy compose the MyPlate system.

• Half Your Plate for Produce: MyPlate suggests filling half your plate with a variety of fruits and vegetables.

• Vary Your Proteins: To get a wider range of nutrients, vary your protein sources to include lean meats, seafood, eggs, nuts, and plant-based options.

• Choose Whole Grains: For your grains portion, aim for at least half of your intake to be whole grains like brown rice and whole-wheat bread.

• Include Dairy: Low-fat or fat-free dairy products, or fortified soy alternatives, are recommended for calcium and other nutrients.

• Understand Combination Foods: Some items like beans count in multiple groups, while processed foods should be limited as they are not a main group.

• Focus on Healthy Fats: While not a core group, healthy fats from oils, nuts, and seeds should be included in moderation.

The Five MyPlate Food Groups Defined

The USDA's MyPlate is a visual guide designed to help Americans make healthier food choices by picturing a plate divided into five key food groups. Understanding where different foods fit is crucial for building nutritious and balanced meals. The five core groups are Fruits, Vegetables, Grains, Protein Foods, and Dairy. Each provides essential nutrients that our bodies need to function correctly. By focusing on variety and appropriate proportions from each group, you can improve your overall diet and reduce the risk of chronic diseases.

Fruits Group

This group includes any fruit or 100% fruit juice. It is rich in vitamins, minerals, and fiber, especially when you choose whole fruits over juice. Whole fruits are recommended because they provide more dietary fiber and help you feel full longer. Examples include:

• Whole fruits (fresh, frozen, canned)
• Dried fruit (e.g., raisins, apricots)
• 100% fruit juice

Vegetables Group

The Vegetables group is the largest section on the MyPlate graphic and is divided into five subgroups based on their nutrient content. A variety of vegetables from these subgroups is recommended to ensure a broad intake of vitamins and minerals. Examples include:

• Dark Green Vegetables: Broccoli, spinach, kale
• Red and Orange Vegetables: Carrots, tomatoes, sweet potatoes
• Beans, Peas, and Lentils: Black beans, split peas, garbanzo beans (also count as protein)
• Starchy Vegetables: Corn, green peas, white potatoes
• Other Vegetables: Onions, mushrooms, cabbage

Grains Group

Foods made from wheat, rice, oats, cornmeal, barley, or another cereal grain belong to this group. Grains are divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel, providing more fiber, iron, and B vitamins. At least half of your daily grain intake should be whole grains.

• Whole Grains: Brown rice, whole-wheat bread and pasta, oatmeal, quinoa
• Refined Grains: White bread, white rice, regular pasta, tortillas

Protein Foods Group

This group is vital for building and repairing body tissues, and it includes a wide variety of plant and animal sources. Varying your protein routine is encouraged to get a broader range of nutrients. Examples include:

• Meat and Poultry: Lean beef, skinless chicken, turkey
• Seafood: Fish and shellfish
• Eggs: A good source of protein
• Nuts and Seeds: Almonds, walnuts, sunflower seeds
• Beans, Peas, and Lentils: Black beans, lentils (overlap with Vegetables group)

Dairy Group

Dairy products are known for being rich in calcium, potassium, and vitamin D, which are important for bone health. This group also includes lactose-free and fortified soy milk products. Low-fat or fat-free options are recommended to reduce saturated fat intake.

• Milk (low-fat or fat-free)
• Yogurt
• Cheese
• Calcium-fortified soy milk and yogurt

How to Identify a Food Item's Group

Pinpointing a food's group is often straightforward, but some items can be confusing. The key is to consider the primary component of the food and its main nutritional contribution. For instance, while cheese provides protein, its key role in the MyPlate model is as a dairy product due to its calcium content. Similarly, some items might span two groups, like beans, which serve as both a vegetable and a protein source. This dual classification highlights the importance of dietary variety.

The Trickiest Categories: Combo Foods and Special Cases

Combination dishes often present the biggest challenge. A single item like a hamburger on a bun can contain elements from the Protein Foods (the beef patty), Grains (the bun), and Vegetables (lettuce and tomato) groups. MyPlate encourages deconstructing these meals to assess their components. Processed foods, while not a separate group, should be limited. Items like candy, chips, and sodas are high in added sugars, saturated fats, and sodium, offering little nutritional value. While fats and oils aren't a core MyPlate group, they are necessary for a healthy diet in small amounts. The focus should be on healthy, plant-based unsaturated fats from sources like olive oil, nuts, and avocados, while limiting solid fats. Water is also a critical component, essential for nearly every bodily function.

Comparison Table: Food Items and Their MyPlate Groups

Food Item	Primary MyPlate Group(s)	Key Nutritional Contribution
Brown Rice	Grains (Whole Grain)	Fiber, B vitamins, iron
Chicken Breast	Protein Foods	Protein, B vitamins, iron
Broccoli	Vegetables (Dark Green)	Fiber, vitamin C, vitamin K
Apple	Fruits	Fiber, vitamin C
Greek Yogurt	Dairy	Calcium, protein, probiotics
Lentils	Protein Foods / Vegetables (Beans and Peas)	Protein, fiber, iron
Cheddar Cheese	Dairy	Calcium, protein
Whole-Wheat Bread	Grains (Whole Grain)	Fiber, magnesium
Peanut Butter	Protein Foods	Protein, healthy fats
White Potato	Vegetables (Starchy)	Potassium, fiber, vitamin C

Practical Application: Building a Balanced Plate

The beauty of MyPlate is its simplicity. It suggests a visual framework for building a balanced meal. By following these simple guidelines, you can ensure you're getting a good mix of nutrients at every meal:

• Half your plate: Fill half with fruits and vegetables, emphasizing vegetables. Aim for a variety of colors to maximize nutrient intake.
• One-quarter of your plate: Fill one-quarter with grains, ensuring at least half are whole grains like brown rice or whole-wheat pasta.
• The final quarter of your plate: Fill with protein foods. Choose lean protein sources, and vary your routine with fish, beans, and nuts.
• A glass on the side: Include a serving of dairy, like a glass of low-fat milk or fortified soy milk, or a cup of yogurt.

This framework is a flexible guide, not a rigid rule. It's meant to encourage mindful eating habits over time, not to dictate every single meal.

Conclusion: Making MyPlate a Habit

Following the USDA's MyPlate guidance is an evidence-based approach to healthier eating that has been shown to improve overall diet quality. By learning to identify which item belongs to one of the five groups, you empower yourself to make more informed food choices. This visual system simplifies nutrition planning, making it accessible whether you're at home or dining out. The health benefits accumulate over time, leading to reduced risks of obesity, type 2 diabetes, and heart disease. The goal is a sustainable, balanced diet, not perfect adherence at every meal. By starting simple and focusing on variety, you can create lasting healthy habits. For more resources and a personalized plan, visit MyPlate.gov

Frequently Asked Questions

Do beans count as a vegetable or protein?

Beans, peas, and lentils are unique because they are part of both the Protein Foods and Vegetable groups, offering both protein and fiber.

Does fruit juice count as a fruit serving?

Yes, 100% fruit juice can count toward your fruit intake, but MyPlate encourages whole fruits over juice, as they provide more dietary fiber.

Is cheese part of the Dairy group or the Protein group?

Cheese is primarily categorized under the Dairy group. While it does provide protein, its main classification is for its calcium content.

Are eggs considered a protein?

Yes, eggs are an excellent source of protein and are included in the Protein Foods group, along with meat, seafood, and nuts.

Where does a white potato fit into the MyPlate system?

White potatoes are classified as a starchy vegetable, which is a subgroup within the Vegetables group.

Are nuts and seeds part of the Protein group?

Yes, nuts and seeds are categorized under the Protein Foods group. They provide a variety of important nutrients in addition to protein.

What about fats and oils in MyPlate?

Fats and oils are not a primary food group in the MyPlate icon. They are, however, necessary for health, and it's recommended to focus on healthy, plant-based unsaturated fats in moderation.

How should I categorize a meal like a cheese pizza?

A combination food like a cheese pizza can be broken down into multiple MyPlate groups: the crust is part of the Grains group, the cheese is from the Dairy group, and vegetable toppings belong to the Vegetables group. The goal is to build balanced meals over the course of the day.