Answer:
Five Food Groups/MyPlate
Different food groups have different nutrients and health benefits. If you regularly skip a group, over time you won't get the best nutrition.
1. Vegetables
The vegetable portion of MyPlate is shown in green. It's the largest sections on the plate. That's because vegetables provide many of the vitamins and minerals we need for good health. Veggies are naturally low in calories, and the fiber in them helps us feel full.
Choosing 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). The "eat your colors" message that you might have learned in grade school is a good one to follow throughout your life.
2. Fruits
Like veggies, fruits have vitamins, minerals, and fiber. The red section of MyPlate is slightly smaller than the green, but together fruits and veggies should fill half your 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.
As 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.
3. Grains
The orange section of MyPlate is about one quarter of the plate. Whole grains (like whole-wheat flour) are more nutritious and have lots of dietary fiber that can help you feel fuller longer. Refined grains (white flour) are more processed, removing vitamins, minerals, and fiber. Most refined grains are enriched, which means that some of the nutrients, but not fiber, are added back after processing.
At least half of the grains you eat should be whole grains like whole-wheat bread, brown rice, or oatmeal.
4. Protein
High-protein foods help the body build and maintain muscles, skin, blood, and other tissues. They also have important vitamins and minerals, like iron.
The purple section of MyPlate is about a quarter of the plate. Foods high in protein include beef, poultry, seafood, dry beans and peas, eggs, nuts, and seeds. Tofu and veggie burgers or vegetarian meat substitutes are also good sources of protein. When eating meats, choose lean or low-fat options.
5. Dairy
The blue circle on the MyPlate graphic represents dairy products that are rich in calcium, like milk, yogurt, and cheese. Calcium-fortified soy milk and soy yogurt are also included in the dairy group. Calcium builds strong bones and teeth. Foods from the dairy group also have protein and vitamin D. Choose fat-free or low-fat dairy products most of the time.
The blue circle shows dairy as a "side" to your meal, like a glass of milk. But dairy can be part of your meal, like a cheese quesadilla, or served as a snack or dessert. Yogurt with fresh fruit or a fruit smoothie made with low-fat milk make great desserts.