Food Groups
Food groups are categories of foods that provide similar types of nutrients your body needs to stay healthy and energized. Eating from all food groups helps ensure you get the right balance of vitamins, minerals, fiber, and energy daily. Each group plays a different role in supporting your health. You don’t need to eat from every group at every meal, but including a variety over the day helps create a balanced eating pattern.
Five Main Food Groups
Fruits
Give your body natural sugars, fiber, and important vitamins (like vitamin C). Choose fresh, frozen, or canned fruits with no added sugar.
| Red Fruits | Orange Fruits | Yellow Fruits | Green Fruits | Purple and Blue Fruits |
|---|---|---|---|---|
| Strawberries | Oranges | Bananas | Green Grapes | Purple Grapes |
| Raspberries | Mangoes | Pineapples | Kiwifruit | Plums |
| Cherries | Papayas | Yellow pears | Honeydew Melon | Blackberries |
| Red apples | Peaches | Yellow Plums kiwi | Green Apples | Blueberries |
| Watermelon | Cantaloupe | Golden Kiwi | Avcados | Concord grapes |
Vegetables
Vegetables – Provide fiber, vitamins, and minerals to keep your body strong. Try different colors and types—like leafy greens, carrots, squash, or peppers.
| Red Vegetables | Orange Vegetables | Yellow Vegetables | Green Vegetables | Purple and Blue Vegetables |
|---|---|---|---|---|
| Red Bell peppers | Carrots | Yellow Bell Peppers | Broccoli | Purple Cabbage |
| Tomatoes | Sweet Potatoes | Yellow Squash | Spinach | Eggplant |
| Radishes | Pumpkin | Corn | Green Beans | Purple Carrots |
| Red Cabbage | Butternut Squash | Golden Beets | Zucchini | Purple Potatoes |
| Beets | Orange Bell Peppers | Yellow Tomatoes | Brussels Sprouts | Purple Cauliflower |
Grains
Your body's main source of energy. Whole grains like brown rice, oats, and whole-wheat bread are best because they have more fiber and nutrients.
| Whole Grain Foods | ||
|---|---|---|
| Brown Rice | Bulgur | Wild Rice |
| Oats | Farro | Sorghum |
| Quinoa | Amaranth | Spelt |
| Whole Wheat Bread | Teff | Kamut |
| Whole wheat Pasta | Buck Wheat | Whole Grain Cereal |
| Barley | Rye | Whole Grain Crackers |
| Millet | Whole Grain Corn | SpeWhole Grain Tortillas |
Protein Foods
Helps build and repair muscles. This group includes lean meats, poultry, fish, eggs, beans, lentils, tofu, and nuts.
| Whole Grain Foods | Plant-Based Proteins | |
|---|---|---|
| Skinless Chicken Breast | whiteFish | Lentils |
| Boneless, Skinless Chcken Thighs | Salmon | Chickpeas |
| Turkey Breats | Tuna | SpelBlack Beanst |
| lean Ground Turkey | eggs | Tofu |
| Lean Ground Beef | Low-Fat Greek Yogurt | Tempeh |
| Pork tenderloin | Low-Fat Cottage Cheese | Red Beans |
| sirloin Steak | Whole Grain Corn | White Beans |
| Pinto Beans | ||
Dairy
Provides calcium and vitamin D for strong bones. Choose low-fat or fat-free milk, yogurt, or alternatives like fortified soy beverages if you don't consume dairy.
| Low-Fat Milk & Alternatives | Low-Fat Cheeses | Low-Fat Yogurts |
|---|---|---|
| 1% milk (low-fat) | Part-skim mozzarella | Low-fat plain yogurt |
| 1% milk (low-fat) | Low-fat cheddar cheese | Low-fat Greek yogurt |
| Low-fat cream cheese | Low-fat flavored yogurt (watch for added sugar) | |
| Low-fat Swiss cheese | Low-fat cottage cheese | |
| Reduced-fat American cheese | Other Low-Fat Dairy Options | |
| Low-fat sour cream | ||
| Low-fat ricotta cheese | ||
| Fat-free or low-fat frozen yogurt | ||
| Low-fat pudding made with skim milk | ||
| Low-fat dairy-based protein shakes or smoothies |
