Eat a Rainbow
Five food groups. So many colors. One happy plate!
Hi, friends! I'm Julia, and I love to cook. Today we'll learn about the five food groups. A food group is a family of foods that help your body in a similar way.
We'll also learn why it's fun to eat a rainbow. Then you can play a game and try a quiz!
The lesson in brief
There are five food groups: fruits, vegetables, grains, protein foods and dairy. Eating foods from all five groups helps you grow and play.
Big idea: Eat fruits and veggies throughout the day, in lots of colors!
Meet the five food groups
We can sort the foods we eat into five groups. Each group helps your body in its own way.
🍎 Fruits
Apples, bananas, oranges, berries and grapes. Fruits are sweet and juicy.
🥦 Vegetables
Carrots, broccoli, peas, corn and spinach. Veggies come in every color.
🍞 Grains
Bread, rice, oatmeal, pasta and tortillas. Whole grains, like oatmeal and brown rice, are the best pick.
🥚 Protein foods
Eggs, fish, chicken, nuts and tofu. Protein helps build strong muscles.
🥛 Dairy
Milk, yogurt and cheese. Dairy foods help build strong bones and teeth.
Try to eat fruits and vegetables every day, all through the day. Pick whole foods, like a real apple instead of apple candy.
Why eat a rainbow?
Fruits and vegetables come in many colors. Each color gives your body different good things. So the more colors you eat, the better!
- Red: strawberries, tomatoes, red peppers
- Orange: carrots, oranges, sweet potatoes
- Yellow: bananas, corn, pineapple
- Green: broccoli, peas, kiwi
- Blue: blueberries
- Purple: grapes, plums, purple cabbage
Try it! At your next meal, count the colors on your plate. Can you find three?
A nutrient is a tiny helper inside food that keeps your body working.
Play the Food Group Sort game at jugami.com/nutrition/eat-a-rainbow/
Game: Food Group Sort
Read the food. Then pick its food group. Get all 10 right to become a Rainbow Chef! About 3 minutes.
Food 1 of 10 · Score: 0
Self-guided quiz
Answer at your own pace. Tap an answer to check it.
Score: 0 of 5 (first tries)
Sources
- Dietary Guidelines for Americans, 2025-2030 (RealFood.gov) (eat real, whole foods; vegetables and fruits throughout the day; protein, dairy and whole grains; limit added sugars)
- USDA: Dietary Guidelines for Americans (the 2025-2030 edition is the current one)
- CDC: Healthy Eating Tips (aim for a variety of colors; protein, dairy, vegetables, fruits and whole grains)
Credits: Words, drawings and game by Julia for Jugami Nutrition and Cooking. All pictures are original hand-drawn SVG. Nothing you tap is saved or sent anywhere.