Make Every Bite Count


Fruits provide nutrients vital for our health and the maintenance of our bodies. The amount of fruit we need to eat each day varies from person to person. In general, we should eat 1 to 2 cups of fruit each day.

Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried.



Vegetables provide health benefits and vital nutrients for the maintenance of our bodies. In general, we need between 1 and 3 cups of vegetables each day.

Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, dried, or dehydrated.



Eating grains, especially whole grains, provides health benefits for our bodies. The amount of grains we need to eat each day varies. In general, we should eat between 3 and 8 ounces of grains and half of those grains should be whole grains.

Foods made from wheat, rice, oats, cornmeal, barley, or another cereal grain are in the Grain Group. Food made from grains include bread, pasta, breakfast cereals, grits, oatmeal, popcorn, rice, and tortillas.



We need a variety of protein foods for health benefits and to improve nutrient intake. We need between 2 and 6½ ounces of protein each day.

Seafood, meat, poultry, eggs, beans, peas, lentils, nuts, seeds, and soy products are all part of the Protein Group. Meat and poultry choices should be lean or low-fat.

Proteins for vegetarians and vegans include beans, peas, and lentils, processed soy products, and nuts and seeds.



Dairy products provide nutrients that are vital to our health and the maintenance of our bodies, especially for the health of our bones. Nutrients include calcium, potassium, vitamin D, and protein.

Milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt are part of the Dairy Group.


For more information about the five food groups and how they relate to our overall health, view or download the Dietary Guidelines for Americans, 2020-2025.

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