My Nutrition Plan can help you choose the foods and amounts that are right for you. For a quick estimate of what and how much you need to eat, enter your age, sex, and activity level in the My Nutrition Plan box. For a detailed assessment of your food intake and physical activity level, click on My Nutrition Plan. Use the advice In "Food Guides & Tips" category to help you. • Make smart choices from every food group. • Find your balance between food and physical activity. • Get the most nutrition out of your calories.

TIP OF THE WEEK Fruit flavor in a juice doesn't mean fruit nutrition. The label "100% fruit juice" is the key to getting fruit nutrition. Beverages labeled fruit drink, fruit cocktail, or fruitade may contain added sugars which often replace fruit nutrition. These added sugars may also increase the calories.

Learn about grains
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products... [more]

Learn about vegetables
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, ... [more]

Learn about fruits
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... [more]

Learn about milk, milk products & milk alternatives
Learn how to make MyPyramid work for you. Find a wealth of ideas that can help you get started toward a healthy diet. There are tips for each food group, physical activity, eating out, a sample menu, and more... [more]

Learn about meat & beans
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are... [more]