Nutrition guide
The 5 food groups
Last updated: July 10, 2026
The five food groups in MyPlate are fruits, vegetables, grains, protein, and dairy. A balanced meal fills half the plate with fruits and vegetables, about a quarter with grains, and a quarter with protein — plus a serving of dairy on the side.
＋ Dairy
Each group, in practice
🥦 Vegetables
The biggest emphasis. Vary across dark green, red and orange, beans and peas, and starchy vegetables. Fresh, frozen, canned (low sodium), or 100% juice all count.
🍎 Fruits
Whole or cut fruit, or 100% fruit juice. Whole fruit adds fiber and fills you up more than juice. Aim for a rainbow over the week.
🌾 Grains
Make at least half whole grains — brown rice, oats, whole-wheat bread and pasta, quinoa. Refined grains (white bread, white rice) count but offer less fiber.
🍗 Protein
Lean meats, poultry, seafood, eggs, plus plant proteins — beans, lentils, tofu, nuts, and seeds. Seafood twice a week is encouraged; vary your sources.
🥛 Dairy
Milk, yogurt, and cheese, or fortified soy alternatives. Choose lower-fat options most of the time for fewer calories and saturated fat.
The 6 essential nutrients
Food groups organize foods; nutrients are what they deliver. The six essentials arecarbohydrates, protein, fat (the calorie-providing macros — see themacro calculator), plus vitamins, minerals, and water. Eating across all five food groups covers all six.
Putting it together
The food groups tell you what to eat; your calorie target tells you how much. Combine them, and use the MyPlate appto log meals automatically and see your balance across groups and macros — free on iOS and Android.
MyPlate and its food groups are USDA public nutrition guidance. The MyPlate app on this site is an independent product by K-UBE, not affiliated with the USDA.
Frequently asked questions
What are the 5 food groups?
The five MyPlate food groups are fruits, vegetables, grains, protein foods, and dairy. A balanced meal includes a mix of them, with fruits and vegetables filling about half your plate.
How much of each food group should I eat?
On the MyPlate model: vegetables and grains are the two largest sections, fruits and protein are slightly smaller, and dairy is a side serving. In practice, aim for half your plate fruits and vegetables, about a quarter grains (half of them whole), and a quarter protein, plus a serving of dairy.
What are the 6 essential nutrients?
Beyond food groups, the body needs six essential nutrients: carbohydrates, protein, and fat (the macronutrients that provide calories), plus vitamins, minerals, and water (which don't provide calories but are vital). A varied diet across the five food groups covers all six.
Are fats a food group?
No — oils and fats aren't a MyPlate food group, but healthy oils (olive, canola, from nuts and fish) are recommended in small amounts. Solid fats and added sugars are "empty calories" to limit.
What are empty calories?
Empty calories come from solid fats and added sugars that provide energy but few nutrients — think sodas, candy, and many baked goods. MyPlate encourages getting most calories from nutrient-dense foods across the five groups instead.