The Five Food Groups
Up to now, we’ve talked about food as nutrients, protein, fats, vitamins, and so on. But at the grocery store and on your plate, food usually gets sorted into five friendly, everyday buckets called food groups. This is the system behind “MyPlate,” the U.S. government’s simple model for balanced eating, and it’s basically the practical, real-food version of everything we’ve covered so far. Each group brings its own mix of nutrients to the table, which is exactly why eating from all five is the easiest shortcut to a balanced diet, no science degree required.
Fruits
Fruits are the edible, seed-bearing parts of plants that naturally contain sugars along with a wide range of vitamins, minerals, fiber, and antioxidants. sweet, colorful sources of vitamins, fiber, and phytonutrients. Fresh, frozen, canned (in juice, not syrup), or dried all count. Whole fruit usually beats juice because it contains more filling fiber.
Vegetables
Vegetables are edible parts of plants such as leaves, roots, stems, flowers, and pods. They're nutritional powerhouses packed with vitamins, minerals, fiber, and protective plant compounds called phytonutrients. Most people don't eat enough vegetables, so aim for a variety of colors to get the widest range of nutrients: eat the rainbow!
Grains
Grains are the edible seeds of grasses and are your body's primary source of carbohydrates, providing energy for your brain and muscles. They come in two types: whole grains (like brown rice, oats, and whole-wheat bread) and refined grains (like white rice and white bread). Try to make at least half of your grains whole, since refining removes much of the fiber and nutrients.
Protein
Fruits are the edible, seed-bearing parts of plants that naturally contain sugars along with a wide range of vitamins, minerals, fiber, and antioxidants. sweet, colorful sources of vitamins, fiber, and phytonutrients. Fresh, frozen, canned (in juice, not syrup), or dried all count. Whole fruit usually beats juice because it contains more filling fiber. For more information, check the macronutrients page.
Dairy
Dairy includes milk and foods made from milk, along with fortified soy alternatives that provide similar nutrients. It's one of the best sources of calcium and is often fortified with vitamin D, both of which are essential for building strong bones and teeth during growth. Yogurt and cheese are also excellent options, and fortified plant-based alternatives (such as soy milk) can be good choices if you don't consume dairy.