Choosing healthier foods from all food groups is the foundation of a nutritious
and balanced diet.
When you eat the right foods in the right amounts you can enjoy a variety of health benefits, including reduced risk of heart disease, stroke, cancer and Type 2 Diabetes. You'll also be happier, have more energy, and find it easier to manage your weight.
Scroll down to experience the health benefits and serving sizes for each food group. Access MyPlate to learn more about recommended daily amounts tailered to you.
Fruits offer a simple and delicious way to support all aspects of your body's
health and wellness. Any fruit or 100% fruit juice counts as part of the fruit
group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up,
or pureed. Make half your plate fruits and vegetables.
In the fruit group, serving sizes are measured in cups and half-cups amounts. In General, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup from the fruit group.
Aside from their nutritional content, eating vegetables can help to boost your
immune system. Any vegetable or 100% vegetable juice counts as a member of the
vegetable group. Vegetables may be raw, cooked, fresh, frozen, canned, or
dried/dehydrated. They may also be whole, cut-up, or mashed.
In the vegetable group, serving sizes are measured in cups. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.
Besides being loaded with vitamins and minerals, whole grains may reduce your
risk of cardiovascular disease and can even keep your weight in check. Any food
made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain
In the grains group, serving sizes are measured in ounces. In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce from the grains group. At least half of all the grains you eat should be whole grains.
Functioning as the building blocks for our bones, muscles, and skin - getting
enough protein is vital in supporting an active lifestyle. With more than just
traditional meat and poultry to choose from, incorporating other items like seeds
and beans offer endless possibilities for nutritious meals.
In the protein group, serving sizes are measured in ounce equivalents. In general, 1 ounce of meat, poultry or fish, 1/2 cup of cooked beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 ounce of nuts or seeds can be considered as a 1 ounce equivalent from the protein group.
Dairy products are the foundation of a healthe diet. From providing improved
bone health to reducing your risk of cardiovascular disease and Type 2 Diabetes,
diary impacts all aspects of your health.
In the dairy group, serving sizes are measured in cups. In general, 1 cup of milk or yogurt, 1 and 3/4 ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the diary group. Additionally, 1 cup of soy milk counts as 1 cup in the diary group.
Whole plate foods offer a wide variety of different meal options. Some whole plate
foods contain a lot of fat, oil, or sugar, which adds calories so it is important
to be mindful when eating whole plate items.
These single meal items frequently contain servings from across multiple food groups. Whole plate options can include frozen meals, canned soups, or even nutritional drinks.