What Are the 5 Food Groups and the Types of Foods Found in Each?

At one point or another, every American comes across the concept of food groups. Food groups divide the things that we eat into similar categories. They’re a tool that’s meant to help you figure out the best way to eat a balanced diet on a daily basis.    

Back in the day, you were taught about food types with diagrams like the food pyramid or the food wheel. These days, the one that most children learn about is called MyPlate, designed by the U.S. Department of Agriculture (USDA). But regardless of which organization scheme you choose, the most important point of the food groups is to make sure that you’re getting all of the nutrients that you need for a happy, healthy life.  

Most types of edible substances fall into one of five major food groups. Although the names for these groups may have changed over time, they still roughly represent the same dietary divisions that the USDA has been using for the last 30 years.  

The five major food groups include: 

• Fruits: This includes all fruits and 100% fruit juice and is important because it contains important vitamins and minerals that many American diets are low on, like vitamin C and fiber.
• Vegetables: Both vegetables and 100% vegetable juice are in this category. The vegetable group is further subdivided into five other categories based on the nutrients that they contain. This includes dark green vegetables, red and orange ones, the group of beans, peas, and lentils, starchy vegetables, and other vegetables. 
• Grains: Foods in this group are specifically made from cereal grains. It contains two subgroups, the whole grains and the refined grains. Whole grains include the entire grain kernel, which contains more overall nutrients. Many of these are lost in the refining process. 
• Protein foods: There are both animal and plant sources of protein. Proteins are made up of amino acids, which are essential building blocks in your body. Nine of these are considered essential amino acids — which means that you need to get them from your diet. Vegetarians and vegans should only use plant proteins in their diet.  
• Dairy: This group is made up of foods that are made from milk. Dairy is essential for building and maintaining strong bones because it contains large amounts of nutrients like vitamin D. 

You can use these groups to roughly track your nutrient intake without having to pay attention to every single macro- and micronutrient — from vitamin A to zinc. 

The amount of each of these food groups that you should consume on a daily basis is different from one person to the next. It depends on a number of overall factors, including your: 

• Age
• Sex
• Height
• Weight
• Lifestyle — including the amount of physical activity that you get on a daily basis 

The USDA MyPlate website can help you calculate the exact amount of each food group that you need based on your body’s unique requirements. 

Also, keep in mind that not every option within each group is equally good for you. Some groups are broken down into subcategories to help you choose healthier options within a given food group. 

For example, within the protein group, it’s best to stick to lean meats or plant-based proteins instead of lots of red meat. Over time, too much red meat can lead to problems like heart disease. And in the grain group, you’ll be better off prioritizing whole grains instead of refined ones. Whole grains contain more beneficial nutrients than refined grains — including fiber, magnesium, and zinc.  

At every meal, about half of your plate should consist of fruits and vegetables. Ideally, at least half of your daily servings should come from whole fruits, not 100% fruit juices. Skins and peels tend to have high amounts of nutrients that are lost when fruit is juiced. 

Examples of fruits that are particularly rich in beneficial nutrients include: 

• Peaches
• Apricots
• Oranges and orange juice
• Grapefruit
• Honeydew
• Guava 
• Kiwi

It also doesn’t hurt to stick to the basics — like apples, bananas, and grapes. 

You need to eat vegetables from a variety of subgroups from one meal to the next. Examples of vegetables include: 

• Sweet potatoes
• White potatoes
• White beans
• Kidney beans
• Tomatoes and tomato products
• Soybeans
• Spinach
• Squash
• Yucca

These vegetables count toward your daily intake no matter what form they come in. This includes: 

• Raw
• Cooked
• Fresh
• Frozen
• Canned
• Dried
• Cut-up
• Mashed 

At least half of the grains that you consume on a daily basis should come from whole-grain sources instead of refined grains. 

Foods that contain grains include: 

• Bread
• Pasta
• Breakfast cereal
• Grits
• Tortillas
• Popcorn
• Rice 
• Oatmeal

You can find proteins in a wide variety of foods. This includes: 

• Seafood
• Beef
• Pork
• Poultry
• Eggs
• Beans
• Lentils
• Nuts
• Seeds
• Soy products

Most animal proteins are sources of complete proteins — which contain all nine essential amino acids. Although some plants are also sources of complete proteins, you’ll likely have to mix and match to get the recommended amounts of all nine amino acids. 

Also, note that some of these foods — like beans — fall into two distinct food groups. These foods count as both a serving of proteins and a serving of vegetables. 

Foods found in the dairy group include: 

• Milk
• Yogurt
• Cheese
• Nonlactose milk
• Fortified soy products

These foods all contain high amounts of calcium and vitamin D. But other processed milk products are so low in these nutrients that eating them doesn’t count as a serving of dairy. Examples of these processed foods include: 

• Cream cheese
• Sour cream
• Cream
• Butter

Technically, oils are not one of the main food groups, but they’re still an important part of your diet. Oils are fats that are liquid at room temperature. This type of fat is much better for you than fats that are solid at room temperature — like butter and coconut oil. 

A well-balanced diet requires both these healthy fats and some of their associated vitamins and minerals. For example, oils are fantastic sources of omega-3 fatty acids and vitamin E.  

You also need to include plenty of water in your daily diet. Your entire body relies on water to function, so it’s just as important as the other nutrients that you get in your diet. Some foods contain water, but you can’t go wrong by drinking a few big glasses every day.

Each food group provides distinct nutrients that your body needs in order to function. You need some of these nutrients more than others, so your overall health depends on a well-balanced dietary intake. 

Getting far too much food from certain groups — or skipping some groups entirely — can lead to serious health problems. Stick to a good balance of the five food groups in order to make the healthiest eating choices.