Information
THE FIVE FOOD GROUPS
MyPlate encourages everyone to eat healthy throughout their lifespan. MyPlate reminds people that everything we eat and drink matters and emphasizes the following:
- Focus on variety, amount, and nutrition.
- Choose foods and beverages with less saturated fat, sodium (salt), and added sugars.
- Start with small changes to build a healthier eating style.
- Support healthy eating for everyone.
WHAT ARE THE FIVE FOOD GROUPS AND HOW MUCH IS NEEDED FROM EACH GROUP?
FRUITS – This includes any fruit or 100% fruit juice. Fruits may be fresh, frozen, canned, or dried and may be served cut up, whole, or pureeded.
Serving size: 1 cup of fruit = 1 cup of fruit or fruit juice, 1/2 cup dried fruit; 1 small apple, 1 large banana, 1 cup of diced melon, 1 cup applesauce
Daily Amount Recommended: Adults: 1 1/2 cups - 2 cups Children/Teens: 1 – 2 cups
VEGETABLES – Includes 100% vegetable juice and any vegetables which are raw or cooked; fresh, canned, frozen, or dried. They can be served whole, cut up, or pureed. Their nutritional content varies and are divided into 5 subgroups which include: dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.
Serving size: 1 cup of vegetables = 1 cup of raw or cooked vegetables or vegetable juice or 2 cups of leafy greens; 1 cup cooked carrots, 1 cup cooked green beans, 1 cup cooked sweet potatoes, 1 cup cooked spinach, and 2 cups raw lettuce.
Daily Amount Recommended: Adults: 2-3 cups Children/Teens: 1-3 cups
GRAINS – They are made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Common examples are breads, pasta, oatmeal, tortillas, grits, and breakfast cereals. There are 2 subgroups of grains, whole grains and refined grains. Whole grains include the entire grain kernel. Examples are whole wheat flour, bulgur, oatmeal, brown rice, and whole cornmeal. Refined grains have been milled giving them a finer texture. This process removes the bran and germ along with dietary fiber, iron, and B vitamins. Some of these nutrients may be added back or enriched to improve their nutritional quality. Common examples are white flour, de-germed cornmeal, white bread, and white rice.
Serving Size: 1 oz of grains = 1 slice of bread, 1 cup ready-to-eat cereal, 1/2 cup cooked pasta, cooked rice, or cooked cereal. Other examples include 7 square or round crackers, 1/2 english muffin, 1 small piece cornbread, or 1 medium pancake.
Daily Amount Recommended: Adults: 5-8 oz Children/Teens: 3-8 oz
PROTEIN FOODS – This group consists of meat, seafood, poultry, beans and peas, eggs, processed soy products, nuts, and seeds. Beans and peas are also part of the vegetable group. A variety of these foods are needed with 8 oz of seafood each week (less for younger children). Most meats and poultry should be lean or low fat. Vegetarian choices include beans, peas, processed soy products, along with nuts and seeds.
Serving Size: 1 oz of protein = 1 oz of meat, poultry or fish, 1 egg, 1 Tablespoon peanut butter, 1/2 cup cooked beans or 1/2 oz of nuts or seeds.
Daily Amount Recommended: Adults: 5-6 1/2 oz Children/Teens: 2-6 1/2 oz
DAIRY – Includes all fluid milk products and foods made from milk which retain their calcium content. Calcium fortified soymilk is also included. Most of these choices should be low-fat or fat-free. Excluded are foods which are made from milk which have little or no calcium such as butter, cream, and cream cheese.
Serving Size: 1 cup from dairy group = 1 cup milk, yogurt, soymilk, 1 1/2 oz natural cheese or 2 oz processed cheese.
Daily Amount Recommended: Adults: 3 cups Children/Teens: 2-3 cups Good calcium choices for those who do not consume dairy foods: kale leaves, calcium fortified juices, breads, rice milk, almond milk, and cereals. Also, canned salmon and sardines, soybeans, tofu made with calcium sulfate, some beans, collards, turnips, and bok choy.