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Refined grains (white flour) are processed, removing vitamins, minerals, and fiber.

Whole grains (like whole-wheat flour) are more nutritious and have lots of dietary fiber that can help you feel fuller longer. The orange section of MyPlate is about one quarter of the plate.

Whole fruit is the best choice: Fruit juices have more sugar and calories per serving than whole fruit, and you're not getting the fiber.Īs with veggies, it's good to mix up your fruit choices: a colorful fruit cup is more than just pretty - it's a nutrition powerhouse. The red section of MyPlate is slightly smaller than the green, but together fruits and veggies should fill half your plate. Like veggies, fruits have vitamins, minerals, and fiber. The "eat your colors" message that you might have learned in grade school is a good one to follow throughout your life. Veggies are naturally low in calories, and the fiber in them helps us feel full.Ĭhoosing variety is important when it comes to vegetables: Dark green vegetables (like broccoli, spinach, and kale) provide different nutrients from orange and red vegetables (like squash, carrots, and sweet potatoes). That's because vegetables provide many of the vitamins and minerals we need for good health. It's one of the largest sections on the plate. The vegetable portion of MyPlate is shown in green. If you regularly skip a group, over time you won't get the best nutrition.

Drink fat-free or low-fat (1%) milk and water instead of soda, sports drinks, and other sugary drinks.ĭifferent food groups have different nutrients and health benefits.

Make at least half of your grain servings whole grains.

Make half of your plate vegetables and fruits.

Choose variety: The best meals have a balance of items from different food groups.

Each section is color coded (green for veggies, red for fruits, orange for grains, purple for protein, and blue for dairy) so you can see at a glance how much of these foods to eat. MyPlate has sections for vegetables, fruits, grains, and protein foods, as well as a "cup" on the side for dairy. The plate graphic, with its different food groups, is a reminder of what - and how much - we should put on our plates to stay healthy.

Department of Agriculture (USDA) designed an easy-to-follow symbol: MyPlate. To help people make smart food choices, the U.S.