Nutrition & Dietetics - MyPlate

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Fruit comes in many forms - 100% fruit juice, fresh, fozen, canned, cooked, or dried. No more than half your fruit should be in juice form. The amount you need depends on your age, weight, activity level, and other life factors. One serving is 1 cup of fresh, frozen, or canned fruit; ½ cup of dried fruit; 1 cup of 100% fruit juice

Vegetables are divided into 5 subgroups: dark green; red and orange; beans, peas, and lentils; starchy; and other. Eating a variety of these subgroups is important for balanced nutrition. A serving of vegetables includes 1 cup of raw, cooked, frozen, or canned vegetables; 2 cups of raw leafy salad greens; 1 cup of 100% vegetable juice.

Grains include items made from wheat, rice, oats, cornmeal, barley, etc. Whole grains include the entire kernel (bran, germ, and endosperm). Whole-wheat flour, bulgur, oatmeal, and brown rice are whole grains. A serving of grain includes 1 slice of bread; 1 cup of ready-to-eat cereal; ½ cup of cooked rice, cooked pasta, or cooked cereal.

Protein includes foods from made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products. Most of the meats you choose should be lean like 93% lean ground beef and the seafood should be high in omega-3s such as salmon or trout. A serving of protien includes 1 ounce of meat, poultry, or fish; ¼ cup cooked beans; 1 egg; 1 tablespoon of peanut butter; ½ ounce of nuts or seeds; ¼ cup (about 2 ounces) of tofu; 1 ounce tempeh, cooked.

Dairy includes milk from animals and soy and foods made from such milk including yoghut, cheese. It does not include foods with little calcium and high fat including cream cheese, butter, and sour cream. A serving includes 1 cup of milk, yogurt, or soy milk; 1 ½ ounces of natural cheese.

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HealthData.gov

Nutrition & Dietetics Information:

Data.gov

USDA FoodData Central

FDA Total Diet Study

USDA Food Surveys Research Group

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Department of Agriculture

Nutrition & Dietetics Information From:

U.S. Food & Drug Administration

U.S. Department of Health & Human Services

National Institutes of Health