What does a serving of broccoli look like? How many baby carrots are in a cup? Even the most well-versed nutrition professionals don't have all these measurements memorized! So let's make it easier: fill half your plate with fruits and vegetables at each meal or eating occasion.
Making fruits and vegetables the focal point of every meal will help you meet your recommended amount each day – and you won't have to do all the math!
The new healthy MyPlate icon developed by USDA supports this concept…fill half your plate with colorful fruits and vegetables at every meal!
Elizabeth Pivonka, Ph.D., R.D.
President & CEO / Produce for Better Health Foundation
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Grains are divided into 2 subgroups, whole grains and refined grains.
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. 
All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group.
