Fruits: Focus on whole fruits. Whole fruits include fresh, frozen, dried, and canned options. Choose whole fruits more often than 100% fruit juice.
Vegetables: Vary your veggies. Vegetables are divided into five subgroups and include dark-green vegetables, red and orange vegetables, legumes (beans and peas), starchy vegetables, and other vegetables. Choose vegetables from all subgroups. All veggies count – fresh, canned, frozen, and 100% juice! Make it a goal to fill half of your plates with veggies or veggies and fruit. Learn more at Fruits and Veggies at Have a Plant.
Grains: Make half your grains whole grains. Grains include whole grains and refined, enriched grains. Choose whole grains more often as well as those with 9 or less grams of sugar per serving.
Protein Foods: Vary your protein routine. Protein foods include both animal (seafood, meat, poultry, and eggs) and plant sources (nuts, beans and peas*, seeds, and soy products). Choose a variety of lean protein foods from both plant and animal sources. *Note: Beans and peas are also part of the Vegetable Group.
Dairy: Enjoy three servings of dairy foods each day. Dairy includes milk, yogurt, cheese, and calcium-fortified soy beverages (soymilk). If you prefer higher fat milk, yogurt, and cheese, be sure to limit saturated fat from meats and condiments such as butter.
Water: Avoid sugar sweetened beverages. Remember to drink water between meals and snacks. Water hydrates the body which allows the body to work better and for us to feel our best!
© United Stated Department of Agriculture (USDA)
This nutritional information is not intended to be a substitute for individual advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your nutrition needs and/or medical condition.