MyPlate and the 5 Food Groups:
The Fruit Group:
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Fruits develop from the flowers of a plant and contain seeds. 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.
Make half your plate fruits and vegetables.
Make half your plate fruits and vegetables.
What is the difference between fruits and vegetables?
Botanically speaking, a fruit is a seed-bearing structure that develops from the ovary of a flowering plant, whereas vegetables are all other plant parts, such as roots, leaves and stems. By those standards, seedy outgrowths such as apples, squash and, yes, tomatoes are all fruits, while roots such as beets, potatoes and turnips, leaves such as spinach, kale and lettuce, and stems such as celery and broccoli are all vegetables.
The outlook is quite different in culinary terms, however. A lot of foods that are (botanically speaking) fruits, but which are savory rather than sweet, are typically considered vegetables by chefs. This includes such botanical fruits as eggplants, bell peppers and tomatoes.
The outlook is quite different in culinary terms, however. A lot of foods that are (botanically speaking) fruits, but which are savory rather than sweet, are typically considered vegetables by chefs. This includes such botanical fruits as eggplants, bell peppers and tomatoes.
The Vegetable Group:
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Vegetables are any part of a plant that does not develop from a flower such as the leaves, stems, and roots. Any vegetable or 100% vegetable juice is a member of the Vegetable Group. 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:
Based on their nutrient content, vegetables are organized into 5 subgroups:
- dark green vegetables
- starchy vegetables
- red and orange vegetables
- beans and peas
- other vegetables.
The Protein Group:
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All foods made from meat, poultry, seafood, beans, eggs, processed soy products, nuts, and seeds (Chia , Flaxseed, Hemp , Poppy seed, Pumpkin , Sesame, Safflower, Sunflower) are considered part of the Protein Group.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.
The Grain Group:
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Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups
Some food products are made from mixtures of whole grains and refined grains.
Make at least half your grains whole grains.
Grains are divided into 2 subgroups
- Whole Grains - contain the entire grain kernel ― the bran, germ, and endosperm.
- Refined Grains - have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.
Some food products are made from mixtures of whole grains and refined grains.
Make at least half your grains whole grains.
Whole Grains:
Some food products are made from mixtures of whole grains and refined grains. |
Refined Grains:
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word "enriched" is included in the grain name. |
The Dairy Group:
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All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.
What is Chocolate?
Chocolate comes from the Cacao Bean. The Cacao Bean is the seed from the fruit of the Cacao tree. Raw, unrefined cacao beans are in the fruit group and have a lot of healthy benefits.