FOOD GROUPS

FOOD GROUPS

MyPlate

Fruits

Vegetables

Proteins

Grains

Dairy

Fruits

• All fruits and 100% fruit juice.
• Can be mashed, cut up, cooked, or raw.
• Can be frozen, fresh, canned, or dried.

Adults: 1.5 to 2.5 servings

benefits

• Low in fat, sodium, and calories
• Essential nutrients like fiber & Vitamin C
• No cholesterol
• Maintain lower blood pressure
• Help bowel function

USDA, 2020

Types of fruit

Are tomatoes a fruit?

Tomatoes fit the scientific definition of fruit as they form from a flower and contain seeds. Botanically, tomatoes are fruit. BUT...the way we eat tomatoes and use them when cooking means that they also fall into the category of vegetables.

Berries

Melons

Fruit juice

Other fruits

What makes a fruit a fruit & vegetable a vegetable?

USDA, 2020

Vegetables

• Can be mashed, cut up, cooked, or raw.
• Can be frozen, fresh, canned, or dried
• Sauces might have more fat & calories

Adults: 2 to 3 servings

benefits

• Low in fat, sodium and calories
• Essential nutrients like fiber, folate & vitamins A & C
• May reduce cholesterol & reduce the risk of heart disease, heart attack & stroke
• Maintain lower blood pressure
• Help bowel function

USDA, 2020

Types of veggies

Beans, peas & lentils

The nutrition found in beans, peas, and lentils is similar to foods in both the vegetable food group and the protein foods group.

Dark green veggies

• Beans: kidney beans, pinto beans, white beans, black beans, lima beans, fava beans
• Dried peas: chickpeas, black-eyed peas, pigeon peas, split peas
• Lentils
• Edamame which is the soybean in the pod (even though it is eaten fresh and not dried)

• Green peas and green (string) beans are in the starchy vegetables group.

Red & orange veggies

Starchy veggies

Other veggies

USDA, 2020

Protein

• Includes all foods made from seafood, meat, poultry, and eggs; beans, peas, lentils*; and nuts, seeds, and soy products.
• Meat and poultry choices should be lean or low-fat.

Adults: 5 to 7 ounces

benefits

• Proteins function as building blocks for bones, muscles, cartilage, skin, and blood.
• Can also provide unsaturated fats, fiber, & vitamin D
• Can provide a range of nutrients--zinc, magnesium, & iron.
• Seafood can help reduce heart disease.

USDA, 2020

Types of protein

Vegetarians

Vegetarian protein options include beans, peas, lentils, nuts, seeds, and soy products. To get enough protein, vegetarians need a variety, and the amounts of foods selected are adequate.

Seafood

Meat, poultry & eggs

Vegans

Beans, peas, & lentils*

A vegetarian does not eat any animal flesh such as meat, poultry, or fish. A vegan is a stricter vegetarian who also avoids consuming dairy, eggs, and any other ingredients derived from animals.

Nuts, seeds, & soy products

USDA, 2020

Grains

Grains have two subgroups: whole grains and refined grains.

Adults: 3 to 4.5 servings

benefits

• Source of key nutrients like fiber, several B vitamins and minerals such as iron, ect.
• May reduce cholesterol & reduce the risk of heart disease, heart attack & stroke
• Maintain lower blood pressure
• Help bowel function

USDA, 2020

Whole grains

Refined grains

Refined grains have been milled, a process that removes the bran and germ. This gives grains a finer texture and improve their shelf life. Examples: white flour, corn grits, white bread, and white rice.

Whole grains have the entire grain kernel, which includes the bran, germ, and endosperm. Examples: whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice

But it also removes dietary fiber, iron, and many B vitamins. Refined grains should be enriched. Enriched means to add back certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron. Fiber IS NOT added back to enriched grains.

Whole Grains Council, 2022

Fiber can be found in:

• whole grains
• whole fruits
• vegetables
• legumes
• nuts

The value of fiber

Foods with high fiber are harder to digest. Fiber cannot be broken down and it passes through the body undigested. This slows the rate of digestion and causes a more gradual and lower rise in blood sugar.

Two types of fiber:1) Soluble fiber dissolves in water & can help lower glucose levels as well as help lower blood cholesterol. 2) Insoluble fiber does not dissolve in water & can help food move through your digestive system, promoting regularity and helping prevent constipation.

Whole Grains Council, 2022

Dairy

• Includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt.
• Does not include foods made from milk that have little calcium and a high fat content. Examples of this are cream cheese, sour cream, cream, and butter.

Adults: 2 to 3 servings

benefits

• Building and maintaining strong bones
• Bain source of calcium
• May help maintain blood pressure

USDA, 2020

Types of veggies

Don't drink milk?

Certain foods are included in the Dairy Group because their nutrition content is like dairy milk and yogurt. Thes include fortified soy milk and yogurt.

Dark green veggies

Red & orange veggies

Other milks

Products like almond, rice, coconut, oat, and hemp “milks” may have calcium. But, they are not a part of the Dairy Group because their nutrition content is not like dairy milk and fortified soy milk.

Starchy veggies

Other veggies

USDA, 2020

MyPlate

Fruits

Vegetables

Proteins

Grains

Dairy

Other veggies

• cucumbers
• daikon
• drumstick pods (moringa)
• eggplant
• fennel bulb
• fiddlehead ferns
• garlic
• ginger root
• green peppers
• green beans
• hearts of palm
• Jerusalem artichokes (sunchokes)
• jute
• kohlrabi
• leeks
• lettuce, iceberg
• luffa (Chinese okra)
• mushrooms

• okra
• onions
• pattypan squash
• purslane
• radicchio
• radishes
• red cabbage
• rutabaga
• seaweed
• scallions
• snow peas
• sorrel
• spaghetti squash
• tomatillos
• turnips
• wax beans
• yellow squash
• zucchini

• alfalfa sprouts
• arrowroot
• artichokes
• asparagus
• avocado
• bamboo shoots
• bean sprouts
• beets
• bitter melon (bitter gourd, balsam pear)
• broccoflower
• Brussels sprouts
• cabbage
• cactus pads (nopales)
• cauliflower
• celeriac
• celery
• chayote (mirliton)
• chives

Other fruits

• grapes
• guava
• jackfruit
• kumquats
• lemons
• limes
• loquats
• lychee
• mangoes
• mangosteen
• nectarines
• oranges
• papaya
• passion fruit
• pawpaws
• peaches
• pears

• persimmons
• pineapple
• plums
• pluots
• pomegranate
• pomelos
• prickly pears
• prunes
• quince
• raisins
• rambutan
• rhubarb
• sapote
• satsuma
• soursop
• star fruit
• tamarind

• tangerines
• tangelos
• tejocote

• apples
• apricots
• Asian pears
• atemoya
• bananas
• Buddha’s hand
• cactus pears
• calamondin
• cherimoya
• cherries
• datesdragon fruit
• durian
• feijoas
• figs
• fruit cocktail
• grapefruit
• grapes

Melons

• cantaloupe
• casaba
• honeydew
• horned melon (kiwano)
• watermelon

Starchy Veggies

• parsnips
• plantains
• potatoes, white
• salsify
• tapioca
• taro root (dasheen or yautia)
• water chestnuts
• yams
• yuca

• breadfruit
• burdock root
• cassava
• corn
• fufu
• green bananas
• green lima beans
• green peas
• hominy
• jicama
• lotus root

Beans, peas & lentils

• hummus (chickpea spread)
• kidney beans
• lentils
• lima beans (mature)
• mung beans
• navy beans
• pigeon peas
• pink beans
• pinto beans
• soy beans
• split peas
• white beans

• bayo beans
• bean burger
• black beans
• black-eyed peas (mature, dry)
• brown beans
• chickpeas (garbanzo beans)
• cow peas
• edamame (young soybeans)
• falafel (spiced, mashed chickpeas)
• fava beans (broad beans)

Dark-Green Veggies

• dark-green leafy lettuce
• endive
• escarole
• kale
• lambsquarters
• mesclun
• mixed greens
• mustard greens
• nettles
• poke greens
• romaine lettuce
• spinach
• Swiss chard
• taro leaves
• turnip greens
• watercress

• amaranth leaves
• arugula (rocket)
• basil
• beet greens
• bitter melon leaves
• bok choy
• broccoli
• broccoli rabe (rapini)
• broccolini
• chamnamul
• chard
• chrysanthemum leaves
• cilantro
• collard greens
• cress
• dandelion greens

Other veggies

• cucumbers
• daikon
• drumstick pods (moringa)
• eggplant
• fennel bulb
• fiddlehead ferns
• garlic
• ginger root
• green peppers
• green beans
• hearts of palm
• Jerusalem artichokes (sunchokes)
• jute
• kohlrabi
• leeks
• lettuce, iceberg
• luffa (Chinese okra)
• mushrooms

• okra
• onions
• pattypan squash
• purslane
• radicchio
• radishes
• red cabbage
• rutabaga
• seaweed
• scallions
• snow peas
• sorrel
• spaghetti squash
• tomatillos
• turnips
• wax beans
• yellow squash
• zucchini

• alfalfa sprouts
• arrowroot
• artichokes
• asparagus
• avocado
• bamboo shoots
• bean sprouts
• beets
• bitter melon (bitter gourd, balsam pear)
• broccoflower
• Brussels sprouts
• cabbage
• cactus pads (nopales)
• cauliflower
• celeriac
• celery
• chayote (mirliton)
• chives

Starchy Veggies

• parsnips
• plantains
• potatoes, white
• salsify
• tapioca
• taro root (dasheen or yautia)
• water chestnuts
• yams
• yuca

• breadfruit
• burdock root
• cassava
• corn
• fufu
• green bananas
• green lima beans
• green peas
• hominy
• jicama
• lotus root

Orange & red veggies

• red and orange bell peppers
• red chili peppers
• red peppers, sweet
• sweet potatoes
• tomatoes
• 100% vegetable juice
• winter squash

• acorn squash
• butternut squash
• calabaza
• carrots
• hubbard squash
• kabocha squash
• pimento/pimiento
• pumpkin

100% fruit juice

• papaya juice
• pineapple juice
• pomegranate juice
• prune juice
• tangerine juice

• apple juice
• cranberry juice
• grape juice
• grapefruit juice
• mango juice
• orange juice

Red & Orange Veggies

• acorn squash
• butternut squash
• calabaza
• carrots
• hubbard squash
• kabocha squash
• pimento/pimiento
• pumpkin
• red and orange bell peppers
• red chili peppers
• red peppers, sweet
• sweet potatoes
• tomatoes
• 100% vegetable juice
• winter squash

Berries

• acai berries
• blackberries
• blueberries
• boysenberries
• cranberries
• currants
• dewberries
• goji berries
• gooseberries

• huckleberries
• kiwifruit
• lingonberries (cowberries)
• loganberries
• mulberries
• raspberries
• strawberries

Orange & red veggies

• red and orange bell peppers
• red chili peppers
• red peppers, sweet
• sweet potatoes
• tomatoes
• 100% vegetable juice
• winter squash

• acorn squash
• butternut squash
• calabaza
• carrots
• hubbard squash
• kabocha squash
• pimento/pimiento
• pumpkin

Dark-Green Veggies

• dark-green leafy lettuce
• endive
• escarole
• kale
• lambsquarters
• mesclun
• mixed greens
• mustard greens
• nettles
• poke greens
• romaine lettuce
• spinach
• Swiss chard
• taro leaves
• turnip greens
• watercress

• amaranth leaves
• arugula (rocket)
• basil
• beet greens
• bitter melon leaves
• bok choy
• broccoli
• broccoli rabe (rapini)
• broccolini
• chamnamul
• chard
• chrysanthemum leaves
• cilantro
• collard greens
• cress
• dandelion greens

Starchy Veggies

• parsnips
• plantains
• potatoes, white
• salsify
• tapioca
• taro root (dasheen or yautia)
• water chestnuts
• yams
• yuca

• breadfruit
• burdock root
• cassava
• corn
• fufu
• green bananas
• green lima beans
• green peas
• hominy
• jicama
• lotus root

Red & Orange Veggies

• acorn squash
• butternut squash
• calabaza
• carrots
• hubbard squash
• kabocha squash
• pimento/pimiento
• pumpkin
• red and orange bell peppers
• red chili peppers
• red peppers, sweet
• sweet potatoes
• tomatoes
• 100% vegetable juice
• winter squash

Dark green veggies

• dark-green leafy lettuce
• endive
• escarole
• kale
• lambsquarters
• mesclun
• mixed greens
• mustard greens
• nettles
• poke greens
• romaine lettuce
• spinach
• Swiss chard
• taro leaves
• turnip greens
• watercress

• amaranth leaves
• arugula (rocket)
• basil
• beet greens
• bitter melon leaves
• bok choy
• broccoli
• broccoli rabe (rapini)
• broccolini
• chamnamul
• chard
• chrysanthemum leaves
• cilantro
• collard greens
• cress
• dandelion greens

Organ Meats

• brain
• chitterlings
• giblets
• gizzard
• heart
• kidney
• liver
• stomach
• sweetbreads
• tongue
• tripe

Lean Luncheon/ Deli Meats

• beef
• chicken
• ham
• pork
• turkey

Game Meats

• bear
• bison
• deer
• elk
• moose
• opossum
• rabbit
• raccoon
• squirrel
• venison

Meats!

Lean Cuts

• beef
• goat
• ham
• lamb
• pork

Lean Ground Meats

• beef
• pork

Starchy Veggies

• parsnips
• plantains
• potatoes, white
• salsify
• tapioca
• taro root (dasheen or yautia)
• water chestnuts
• yams
• yuca

• breadfruit
• burdock root
• cassava
• corn
• fufu
• green bananas
• green lima beans
• green peas
• hominy
• jicama
• lotus root

What is the difference between a fruit & a vegetable?

Fruits and vegetables comprise different parts of the plants from which they grow.

• Fruits come from the flowering part of a plant and contain seeds.
• Vegetables are the edible parts of a plant, such as leaves, stems, roots, and bulbs.

Dark green veggies

• dark-green leafy lettuce
• endive
• escarole
• kale
• lambsquarters
• mesclun
• mixed greens
• mustard greens
• nettles
• poke greens
• romaine lettuce
• spinach
• Swiss chard
• taro leaves
• turnip greens
• watercress

• amaranth leaves
• arugula (rocket)
• basil
• beet greens
• bitter melon leaves
• bok choy
• broccoli
• broccoli rabe (rapini)
• broccolini
• chamnamul
• chard
• chrysanthemum leaves
• cilantro
• collard greens
• cress
• dandelion greens