Whether eating from a plate, bowl, cup, box, or bag, the MyPlate image can make remembering all 5 food groups easier. As you plan the week’s meals and snacks, keep these tips in mind:

  • It is not necessary to eat from all 5 food groups at every meal or snack.
  • Eat a variety of foods from all 5 groups over the week.
  • Include at least 3 food groups in most meals; make half your meal veggies and/or fruit.
  • Include at least 2 food groups in most snacks; choose at least one veggie or fruit.
MyPlate The 5 food groups Fruits Grains Dairy Vegetables Protein

Vegetables Tomatoes Cauliflower Carrots Collard greens Dark green lettuce Acorn and butternut squash Red and orange bell peppers Sweet potatoes Broccoli Spinach Peas Chard


Fruits Apples Apricots Bananas Blueberries Cherries Kiwis Mangoes Oranges Papayas Pineapple Strawberries Tangerines Watermelon

Grains Brown rice Bulgur Corn tortilla Oatmeal Popcorn Whole wheat bread Whole grain breakfast cereals Whole wheat pasta Whole wheat tortillas Whole wheat crackers

Protein Beans Nuts Peanut Butter Tofu Eggs Skinless chicken and turkey Ground chicken and turkey 90% lean ground meat Lean cuts of meat Shellfish, including clams, shrimp Salmon Sardines Tuna

Dairy Low-fat and non-fat milk Low-fat and non-fat yogurt Low-fat cheese Low-fat cottage cheese Fortified soy milk Fortified soy yogurt