Fruit : Any fruit or 100 % fruit juice counts as part of the Fruit Group . Fruits may be fresh , canned , frozen , or dried , and may be whole , cut-up , or pureed . Choose whole or cut up fruits more often than fruit juice . Use fruits as snacks , salads or desserts .

Vegetables : Vegetables may be raw or cooked ; fresh , frozen , canned , or dried / dehydrated ; and may be whole , cut-up , or mashed . Based on their nutrient content , vegetables are organized into 5 subgroups : dark-green vegetables , starchy vegetables , red and orange vegetables , beans and peas , and other vegetables .

Protein : All foods made from meat , poultry , seafood , beans and peas , eggs , processed soy products , nuts , and seeds are considered part of the Protein Foods Group . Try eating protein that has been grilled , broiled or roasted .

Grains : Any food made from wheat , rice , oats , cornmeal , barley , or another cereal grain is a grain product . Bread , pasta , breakfast cereals , grits , and tortillas are examples of grain products . Foods such as popcorn , rice , and oatmeal are also included in the Grains Group .

Dairy : All fluid milk products and many foods made from milk that retain their calcium content , such as yogurt and cheese , are part of the Dairy Group . Calcium-fortified soy beverage is also included . Foods made from milk that have little to no calcium , such as cream cheese , cream , and butter , are not part of the Dairy Group .

What ’ s On Your Plate

Fruit : Any fruit or 100 % fruit juice counts as part of the Fruit Group . Fruits may be fresh , canned , frozen , or dried , and may be whole , cut-up , or pureed . Choose whole or cut up fruits more often than fruit juice . Use fruits as snacks , salads or desserts .

Vegetables : Vegetables may be raw or cooked ; fresh , frozen , canned , or dried / dehydrated ; and may be whole , cut-up , or mashed . Based on their nutrient content , vegetables are organized into 5 subgroups : dark-green vegetables , starchy vegetables , red and orange vegetables , beans and peas , and other vegetables .

Protein : All foods made from meat , poultry , seafood , beans and peas , eggs , processed soy products , nuts , and seeds are considered part of the Protein Foods Group . Try eating protein that has been grilled , broiled or roasted .

Grains : Any food made from wheat , rice , oats , cornmeal , barley , or another cereal grain is a grain product . Bread , pasta , breakfast cereals , grits , and tortillas are examples of grain products . Foods such as popcorn , rice , and oatmeal are also included in the Grains Group .

Dairy : All fluid milk products and many foods made from milk that retain their calcium content , such as yogurt and cheese , are part of the Dairy Group . Calcium-fortified soy beverage is also included . Foods made from milk that have little to no calcium , such as cream cheese , cream , and butter , are not part of the Dairy Group .