The USDA had also developed the Food Pyramid and the Four Food Groups. The 2020-2025 guidelines are more specific than either of these earlier concepts and 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.

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

The Dietary Guidelines say thata 2,000-calorie diet for an adult woman should include at least 2½ cups of vegetables. For a man, it's 2½ to 3 cups. A person who should have more calories or fewer calories would need a different amount. 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 interchangeable with meat, fish, and poultry. Beans and peas are good protein sources. They are also high in fiber and nutrients such as potassium and folate. They can also count in the vegetable group.

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