What are the Five Food Groups?

Focus on whole fruits like fresh, frozen, canned, or dried. Buy fruits to have them available to add to your meal or eat as a snack. If you buy juice, select 100% fruit juice.

Example foods from the fruit group are apples, oranges, bananas, kiwi, and strawberries. In general, 1 cup counts as 1 small apple, 1 large banana, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit.

Find the right amount for you by getting your MyPlate Plan.

Check out our resources related to fruits or learn more from MyPlate.

Eat a variety of vegetables and add them to mixed dishes like casseroles, sandwiches, and wraps. Fresh, frozen, and canned count, too. Look for "reduced sodium" or "no-salt-added" on the label.

Example foods from the vegetables group are carrots, tomatoes, cucumbers, peas, and broccoli. In general, 1 cup counts as 1 large sweet potato, 1 cup of raw or cooked vegetables or vegetable juice, 2 cups of raw leafy salad greens, or 1 cup cooked beans, peas or lentils.

Find the right amount for you by getting your MyPlate Plan.

Check out our resources related to vegetables or learn more from MyPlate.

Choose whole-grain versions of common foods such as bread, pasta, and tortillas. Not sure if it's a whole grain? Check the ingredients list for the words "whole" or "whole grain."

Example foods from the grains group are bread, pasta, breakfast cereals, grits, tortillas, popcorn, rice, and oatmeal. In general, 1 ounce counts as 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked cereal.

Find the right amount for you by getting your MyPlate Plan.

Check out our resources related to grains or learn more from MyPlate.

Eat a variety of protein foods such as beans, soy, seafood, lean meats, poultry, and unsalted nuts and seeds. Select seafood twice a week. Choose lean cuts of meat and ground beef that is at least 93% lean.

Example foods from the protein foods group are meats, poultry, fish, beans, eggs, nuts, and seeds. In general, 1 ounce counts as 1 ounce of meat, poultry or fish, 1/4 cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 ounce of nuts or seeds.

Find the right amount for you by getting your MyPlate Plan.

Check out our resources related to protein foods or learn more from MyPlate.

Choose low-fat (1%) or fat-free (skim) dairy. Get the same amount of calcium and other nutrients as whole milk, but with less saturated fat and calories. Lactose intolerant? Try lactose-free milk or a fortified soy beverage.

Example foods from the dairy group are milk, cheese, and yogurt. In general, 1 cup counts as 1 cup of milk, yogurt, or soy milk, or 1 1/2 ounces of natural cheese.

Find the right amount for you by getting your MyPlate Plan.

Check out our resources related to dairy or learn more from MyPlate.

The MyPlate Plan shows your food group targets - what and how much to eat within your calorie allowance. Your food plan is personalized, based on your age, sex, height, weight, and physical activity level.

To get started, click on the "Start" button. You can also find out your MyPlate Plan in Spanish.