The USDA first developed the Four Food Groups, followed by the Food Pyramid in the 1990s. The current guidelines, last updated in 2020, are easier to follow than either of these earlier concepts. The new guidelines can be found at MyPlate.gov, a website maintained by the USDA.

Research has shown that eating a variety of healthy foods may help protect against heart disease and some cancers. Healthy eating also means including a variety of foods in your diet and watching portion sizes.

At least half of your grains (cereal, bread, rice, and pasta) should be whole grains. The amount of grains you should have each day depends on your age, gender, and how active you are. A 30-year-old woman who gets 30 to 60 minutes of exercise a day should consume 6 ounces of grains daily. A man of the same age and activity level should consume 9 ounces of grains daily.

It's important to know what equals 1 cup (or 1 ounce for grains and meats) to make sure that you get the recommended amount of each food group. Fruits and vegetable amounts are also given as cups.

The guidelines say that a 2,000-calorie diet should include 2½ cups of vegetables. A person who should consume more calories or fewer calories would need a different amount. Your diet should include dark green leafy vegetables, orange and red vegetables, dry peas and beans, starchy vegetables, and other vegetables such as asparagus, cabbage, mushrooms, and zucchini.

You can buy vegetables raw, canned, or frozen—all have the same nutrients. When cooking vegetables, be sure to steam, roast or microwave them. Overcooking vegetables can make them less nutritious. Also, rinse canned vegetables to decrease the salt (sodium) content. Raw leafy vegetables take up a larger volume. So you can eat twice as much of them to count as 1 serving.

In addition to beans, eggs, and nuts, the protein foods group includes meat, fish, and poultry.

Oils found in fruits, vegetables, and nuts are an essential source of nutrients, including essential fatty acids and vitamins. This food group has a lot of calories. So you should keep your portions small.