Your Plate Guide

MyPlate is a nutrition guide published by the USDA. It has 5 main food groups, divided into approx. 30% grains, 30% vegetables, 20% fruits, and 20% protein. According to the American Heart Association, the daily recommendation for these 4 groups includes: 2 servings of fruit, 2.5 servings of vegetables, 6 servings of grains, and 5.5 ounces of protein. The daily recommendation for the dairy group is 3 servings.

Food groups & serving examples: Each portion is 1 serving.

Fruit:

• 1 medium whole fruit
• 1 cup cut-up fruit
• 1 cup 100% fruit juice
• 1/2 cup dried fruit

Vegetables:

• 2 cups raw salad greens
• 1 cup cut-up vegetables
• 1 cup cooked pulses (beans, peas, lentils)
• 1 cup 100% vegetable juice, low sodium

Grains:

• 1 slice bread
• 1 small tortilla
• 1 cup cereal flakes
• 1 ounce uncooked pasta or rice

Protein (1 ounce examples):

• 1 ounce cooked meat, poultry, seafood
• 1 egg
• 1 tablespoon peanut butter
• 1/2 ounce nuts or seeds
• 1/4 cup cooked beans, peas, or lentils
• 1/4 cup or 2 ounces tofu

Dairy:

• 1 cup milk
• 1 cup yogurt
• 1 ounce cheese