Meet MyPlate

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MyPlate, the newest incarnation of the USDA’s food icons was introduced as a replacement for MyPyramid in June, 2011.

It has five main food groups

1. Fruits 2. Vegetables 3. Grains 4. Protein 5. Dairy

MyPlate provides a visual tool to teach you how to load your plate so you feel full on fewer calories and get plenty of fiber and nutrients.

There’s also a companion website for MyPlate at

Meet the Fruit Group

Any fruit can be part of the fruit group, though whole, fresh fruit is best. Try:

• Fresh fruit – fill up on seasonal and bulk specials to save money

• Canned fruit – packed in water or juice, not syrup

• Dried fruit – use sparingly, as these are higher in calories

• Frozen fruit - avoid added sugar

• 100% fruit juice – get pure juice but remember whole fruit is better.

People should eat about 1.5 to 2 cups of fruit per day.

Meet the Vegetable Group

There are five subgroups in the vegetable group. They are:

• Dark green vegetables • Red and orange vegetables • Beans and peas • Starchy vegetables • Other vegetables

Most people should eat between 2.5 and 3 cups of veggies every day. Fill half your plate with fruits and vegetables.Most people need 4 to 5 cups of fruits and veggies each day!

Meet the Grain Group

There are two kinds of grains: whole and pro- cessed. Make at least half the grains you eat every day whole grains – they’re much better for you.

Most people should eat between three and four ounces of grain per day.

Meet the Protein Group

Eat mostly lean protein and make sure it fills only a quarter of your plate.

Foods that belong in the protein group include: Meat, Poultry, Seafood, Beans and peas, Eggs, Processed soy, Nuts, Seeds.

Most people should eat between five and six ounces of protein per day. Get your protein from a variety of sources. Plant based protein is best for your heart.

Meet the Dairy Group

Search for products that are low in fat, sugar, and sodium including: Skim or 1% Milk, Non-fat yogurt.

Cream, butter, and cream cheese are not significant sources of calcium.

Most people should consume three cups of low-fat or fat-free dairy per day.

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