The USDA also developed the Food Pyramid and the Four Food Groups. The 2020-2025 dietary guidelines are more specific than either of these earlier plans. You can find them at MyPlate.gov

Studies show that eating a variety of healthy foods may help protect against heart disease and some cancers. Healthy eating includes adding a variety of foods in your diet and watching portion sizes.

It's important to know what makes up a cup (or an ounce for grains and meats). This make sure that you get the recommended amount of each food group. Fruits and vegetable amounts are also measured as cups in the guidelines.

The guidelines say that a 2,000-calorie diet for an adult should include at least 2-1/2 cups of vegetables. You might have a different amount if you need more or fewer calories. Amounts also vary by age and gender. Your diet should include dark green leafy vegetables, red and orange 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 nutrients.

Beans, eggs, and nuts are good protein sources, just like meat, fish, and poultry. They are also high in fiber and nutrients such as potassium and folate. Beans and peas can also count in the vegetable group.

Other foods that are mostly oil include mayonnaise, salad dressings, and soft margarine.