The fruit food group encompasses a wide range of fresh fruits and fruit products, including dried, frozen and canned fruit, and 100 percent fruit juice.
The USDA generally recommends filling half of each mealtime plate with fruits and vegetables.
The amount of fruit you should consume each day depends on your age, gender and activity level.

The vegetable food group includes an array of fresh vegetables and vegetable products, including frozen, canned and dried vegetables, as well as 100 percent vegetable juice. The main group is divided into subgroups comprised of nutritionally similar foods, including dark green vegetables, red and orange vegetables, starchy vegetables, ... The purpose of these subgroups is to promote eating a wide variety of vegetables.

The grain food group is comprised of two subgroups: whole grains and refined grains. Whole grains and their products, including brown rice, quinoa, oats, muesli and whole-wheat pasta, tend to be significantly higher in fiber and protein than refined grain products, such as crackers, corn flakes and traditional pasta. Most refined grains have been enriched, however, and are high in B vitamins and iron.

The USDA recommends that at least half of the grains you consume should come from whole-grain sources.

Meat, poultry, fish, seafood, eggs, nuts, seeds, soy products and beans and peas make up the protein food group. Although they’re included in the vegetable group for their fiber content and nutrient profile, beans and peas are also excellent sources of vegetarian protein. The USDA emphasizes choosing lean poultry and meat and consuming a variety of protein foods to enhance the overall nutritional quality of your diet.

The USDA advocates consuming low-fat or fat-free dairy foods to limit your intake of saturated fat.

While there are many essential nutrients, they can be broken into two categories: macronutrients and micronutrients.

Macronutrients are eaten in large amounts and include the primary building blocks of your diet — protein, carbohydrates, and fat — which provide your body with energy.

Vitamins and minerals are micronutrients, and small doses go a long way. There are six main groups of essential micronutrients and macronutrients. 

A startling 16 percent of the average person’s body weight is from protein. Protein is used primarily for growth, health, and body maintenance.

All of your hormones, antibodies, and other important substances are composed of protein. Protein is not used to fuel the body unless necessary.

While meat, fish, and eggs are good sources of essential amino acids, you can also get protein from plant sources like beans, soy, nuts, and some grains.

Carbohydrates should make up 45 to 65 percent of your total daily calories


Before you reach for the white bread or pasta, keep in mind that the type of carb you eat matters. Some carbs are healthier than others. Opt for whole grains, beans, and fiber-rich vegetables and fruits instead of refined grains and products with added sugar.

fat supports many of your body’s functions such as vitamin and mineral absorption, building cells, and muscle movement.

Yes, fat is high in calories, but those calories are an important energy source for your body.

The Dietary Guidelines for Americans recommends that 20 to 35 percent of your daily calories come from fat.

Including healthy fats in your diet can help you to balance your blood sugar, decrease your risk of heart disease and type 2 diabetes, and improve your brain function. They’re also powerful anti-inflammatories, and they may lower your risk of arthritis, cancer, and Alzheimer’s disease.

Each vitamin plays an important role in the body, and not getting enough of them can cause health problems and disease. Vitamins are essential for healthy vision, skin, and bones.

Vitamins may lower the risk of lung and prostate cancer, and they’re powerful antioxidants. Vitamins like vitamin C boost the immune system and help the body heal.

In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc boosts your immune system and wound healing.

Water improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation.

Even mild dehydration can make you feel tired and impair your concentration and physical performance.