Red = Fruits
Fruits are an important part of a balanced diet. They contain necessary nutrients
like vitamin C, potassium, and fiber. You can use fresh, frozen, or canned fruit.
When buying canned fruit, choose fruit that is packed in juice rather than heavy
or light syrup. And it's best to serve whole fruit over 100% fruit juice. Fruit juices
have more sugar and calories with less fiber per serving than whole fruit.
Orange = Grains
The grain group includes any food made from wheat, oats, cornmeal, barley, or other
grain. Bread, tortillas, cereal, rice, and pasta belong in this group.
At least half of the grains kids eat each day should be whole grains, such as oatmeal,
brown rice, and whole wheat bread. Whole grains have dietary fiber that helps you
feel full and can prevent and treat constipation. Eating a diet rich in whole grains
also might decrease the chances of getting heart disease and diabetes.
Refined grains, like white bread and white rice, are processed, removing many of
the nutrients. Most refined grains are enriched, which means that nutrients, except
fiber, are added back after processing.
Purple = Protein Foods
Foods that are high in protein help the body build and maintain the tissues of
the body. They also have important vitamins and minerals, like iron.
Protein-rich foods include beef, poultry, seafood, dry beans and peas, eggs, nuts,
and seeds. Soy products like tofu and veggie burgers are also good sources of protein.
When eating meats, choose lean or low-fat options.
Blue = Dairy
This group includes milk
and other dairy products, such as yogurt and cheese. Calcium-fortified soy milk is
also included in the dairy group. Besides calcium, dairy products have vitamin D.
Vitamin D helps the
body absorb calcium for
healthy bones and teeth. Foods made from milk, like butter, cream, and cream cheese,
don't have much calcium, and are not part of the dairy group.
Serve low-fat or nonfat milk and dairy products to kids over 2 years old.
Customize Your Plate
MyPlate is as a guide for healthy eating. Talk to your health care provider if
you are concerned about your child's eating habits.
The USDA's MyPlate website offers daily
checklists, recipes and tips, and interactive tools to help you make MyPlate yours.
Date reviewed: January 2018