Vegetables (1 cup)

Fruits (1 cup)

Grains (3 ounces)

Dairy (2 cups)

Protein (2 ounces)

Eat a variety of vegetables each day.

Aim for these amounts each week:

• ½ cup dark green vegetables

• 2½ cups red or orange-colored vegetables

• 2½ cups dry beans and peas

• 2 cups starchy vegetables

• 1½ cups other vegetables

Eat a variety of fruits each day.

Go easy on fruit juices.

Good choices of fruits include:

• Berries

• Bananas

• Apples

• Melon

• Dried fruit

• Frozen fruit

• Canned fruit (not in syrup)

Choose whole grains whenever you can.

Aim to eat at least 1½ ounces of whole grains each day:

• Bread

• Cereal

• Rice

• Pasta

• Potatoes

• Tortillas

Choose low-fat or fat-free milk, yogurt, or cheese each day.

Good choices include:

• Low-fat or fat-free milk or chocolate milk

• Low-fat or fat-free yogurt

• Low-fat or fat-free cottage cheese or other reduced-fat cheeses

• Calcium-fortified milk alternatives

Choose low-fat or lean meats, poultry, fish and seafood each day.

Vary your protein. Choose more:

• Fish and other seafood

• Lean low-fat meat and poultry

• Eggs

• Beans, peas

• Tofu

• Unsalted nuts and seeds

Choose less high-fat and red meat.

Food group 

Daily MyPlate goal 

What you ate today 

Vegetables

2 half-cups or 2 servings

1 serving is:

• ½ cup cut-up raw or cooked vegetables

• 1 cup raw, leafy vegetables

• ½ baked sweet potato

• ½ cup vegetable juice

Note: At meals, fill half your plate with vegetables and fruit and eat them first.

Fruits

2 half-cups or 2 servings

1 serving is:

• ½ cup fresh, frozen, or canned fruit

• 1 medium piece of fruit

• 1 cup of berries or melon

• ½ cup dried fruit

• ½ cup 100% fruit juice

Note: Make most choices fruit instead of juice.

Grains

3 servings or 3 ounces

1 serving is:

• 1 slice bread

• 1 cup dry cereal

• ½ cup cooked rice, pasta, or cereal

• 1 5-inch tortilla

Note: Choose whole grains for at least half of your servings each day.

Dairy

2 servings or 2 cups

1 serving is:

• 1 cup milk

• 1½ ounces reduced-fat hard cheese

• 2 ounces processed cheese

• 1 cup low-fat yogurt

• 1/3 cup shredded cheese

Note: Choose low-fat or fat-free most often.

Protein

2 servings or 2 ounces

1 serving is:

• 1 ounce cooked lean beef, pork, lamb, or ham

• 1 ounce cooked chicken or turkey (no skin)

• 1 ounce cooked fish or shellfish (not fried)

• 1 egg

• ¼ cup egg substitute

• ½ ounce nuts or seeds

• 1 tablespoon peanut or almond butter

• ¼ cup cooked dry beans or peas

• ½ cup tofu

• 2 tablespoons hummus