Drag and drop each food into the correct MyPlate food group to reveal more information about the foods' nutrients.

Ackee
Ackee is one of the national foods of Jamaica. The ackee tree was originally brought to Jamaica by slave traders transporting slaves and goods from Africa to the Caribbean. It has a mild, buttery flavor.

Ackee
Fruits
Ackee contains vitamin C, which is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.

Saltfish
Saltfish is usually made with cod. The saltfish is soaked in water and then boiled to remove the salt from the fish. Then, the fish is sautéed with onions, hot peppers, fresh tomatoes, and additional herbs and spices. Boiled or canned ackee is gently added to the fish and then seasoned to taste.

Saltfish
Protein Foods
Seafood contains a range of nutrients, including the omega-3 fatty acids. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.

Callaloo
Callaloo is made from sauteed leafy green vegetables similar to spinach. Callaloo is sautéed or steamed with green onions and tomatoes or shredded carrots. Like ackee, callaloo is originally from Western Africa and was transported to the Caribbean by slave traders.

Callaloo
Vegetables
Callaloo contains iron, vitamin C, vitamin A, calcium, and dietary fiber. Vitamin A helps keep eyes and skin healthy and helps to protect against infections. Dietary fiber, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. It also helps keep your digestive system healthy and regular.

Breadfruit
Breadfruit was introduced to Jamaica in 1793 from the South Pacific and has since become one of the main staple foods in the Jamaican diet. This starchy food may be boiled, roasted, or baked and eaten along with other staples such as yams or potatoes.

Breadfruit
Vegetables
Breadfruit contains potassium, vitamin B1 (thiamin), and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. The B vitamins help the body to produce energy by turning food into fuel.

Drag and drop each food into the correct MyPlate food group to reveal more information about the foods' nutrients.

Arepa
Arepas are flat, round patties usually made with ground corn flour. They can be grilled, baked, or boiled. Different kinds of arepas are eaten throughout all of South America. They are sometimes topped with cheese or avocado, or split into sandwiches filled with meat and vegetables.

Arepa
Grains
If arepas are made with whole corn flour, they contain magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium is important for a healthy immune system (which defends people against germs and microorganisms).

Eggs
Eggs can be served with arepas in many different ways: scrambled, hardboiled and sliced, and more.

Eggs
Protein Foods
Eggs are a source of protein. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins.

Fruit Juice
Colombia is located on the Equator, which helps give its coastal areas a warm, tropical climate that is good for growing a variety of fruits. Common fruits used for juice are papaya and pineapple.

Fruit Juice
Fruits
Colombians often make juice from pineapples and papayas, which both contain vitamin C, B vitamins, and folate. Folate helps the body form red blood cells. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.

Avocado
Avocado is sometimes used as a topping.

Avocado
Vegetables
Avocados are a source of potassium. Diets rich in potassium may help to maintain healthy blood pressure.

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Koko
This porridge is made from millet, a kind of grain. It’s similar to other kinds of porridge like oatmeal.

Koko
Grains
Millet contains magnesium, zinc, thiamin (vitamin B1), vitamin B6, and niacin (vitamin B3). Magnesium is a mineral used in building bones and releasing energy from muscles. Zinc helps the immune system function properly.

Eggs
Eggs are sometimes a part of dishes in Ghana and may be eaten during all meals.

Eggs
Protein Foods
Eggs are a source of protein. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins.

Waakye
Waakye is a rice and beans dish, often made with kidney beans. It is often served with a spicy pepper sauce.

Waakye
Grains, Vegetables, and Protein Foods
Kidney beans contain folate, vitamin B1 (thiamin), magnesium, selenium, zinc, and dietary fiber. Dietary fiber, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. It also helps keep your digestive system healthy and regular.

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Berries and Bananas
Porridge can be topped with many different fruits like apples, peaches, berries, and raisins.

Berries and Bananas
Fruits
Bananas contain potassium. Diets rich in potassium may help to maintain healthy blood pressure.

Porridge
A 2013 study showed that 49% of British people eat porridge, with 23% of them eating it almost every day.

Porridge
Grains
If porridge is made with whole grain oats or wheat, it contains magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium is important for a healthy immune system (which defends people against germs and microorganisms).

Milk
To make porridge, oats are often boiled in milk and served hot. In the in the warmer months, people sometimes switch to breakfast cereal with cold milk.

Milk
Dairy
Milk contains calcium. Calcium is used for building strong bones and teeth.

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Sandwich Bread
Swedish breakfasts typically include a variety of breads including crispbread and rye bread.

Sandwich Bread
Grains
If bread is made with whole grain flour, it contains magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium is important for a healthy immune system.

Herring
Herring is a fish that's often served salted, smoked, or pickled. Sweden may be responsible for introducing herring to other countries, particularly Russia. Early Swedes are said to have first settled Russia, bringing with them herring, smoked meats, and other foods.

Herring
Protein Foods
Seafood contains a range of nutrients, including the omega-3 fatty acids. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.

Cucumber and Tomato
Southern Sweden has a milder climate than other countries in Northern Europe, which means it can grow a variety of vegetables locally.

Cucumber and Tomato
Vegetables
Tomatoes contain vitamin C, which is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.

Cheese
Cheese is often served as a sandwich topping.

Cheese
Dairy
Like other dairy products, cheese contains calcium. Calcium is used for building strong bones and teeth.

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Manousheh
Bread is a staple food in Lebanon. Flatbread is served with almost every meal.

Manousheh
Grains
If manousheh is made with whole grain flour, it contains magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium is important for a healthy immune system.

Jibneh
Jibneh is a popular cheese made from strained yogurt eaten in many Middle Eastern countries. It is a soft, white, and tangy cheese similar to feta cheese, but less salty.

Jibneh
Dairy
Like other dairy products, cheese contains calcium. Calcium is used for building strong bones and teeth.

Tomatoes and Cucumber
Tomatoes and cucumbers are found in many small dishes and sometimes served for breakfast in many Middle Eastern cultures.

Tomatoes and Cucumber
Vegetables
Tomatoes and cucumber both contain vitamins C and K. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Vitamin K also helps your blood clot to repair wounds.

Drag and drop each food into the correct MyPlate food group to reveal more information about the foods' nutrients.

Rice
South Korea has fertile agricultural land that grows a lot of rice. Rice is commonly served with other dishes. However, South Koreans eat less rice now than in the past. Every fall, South Korea celebrates Chuseok, a festival honoring the successful fall harvest. People typically enjoy special foods like songpyeon, which are half-moon shaped rice cakes.

Rice
Grains
Much of the world's rice is now enriched to increase its nutritional content. When enriched, rice contains folate, iron, thiamin (vitamin B1), riboflavin (vitamin B2), and niacin (vitamin B3). Folate helps the body form red blood cells. B vitamins help the body to produce energy by turning food into fuel.

Soup or Stew
Korean cuisine includes many different soups and stews made with vegetables, shellfish, or meat such as beef. They are served hot or cold, depending upon the season.

Soup or Stew
Vegetables and Protein Foods
If soup is made from beef, it contains vitamin B2 (niacin), vitamin B12, and vitamin K. Vitamin K also helps your blood clot to repair wounds.

Kimchi and Namul
Kimchi is considered to be the national dish of Korea. It is typically made of vegetables like cabbage or radishes and a variety of seasonings. It is served as a side dish with most meals. Koreans also eat a variety of other vegetable side dishes, called namul, with their meals.

Kimchi and Namul
Vegetables
Kimchi and namul both contain vitamin A, vitamin B6, vitamin C, and vitamin K. The B vitamins help the body to produce energy by turning food into fuel.

Fish
Seafood, chicken, and red meats are also common side dishes in daily meals including breakfast.

Fish
Protein Foods
Seafood contains a range of nutrients, including the omega-3 fatty acids. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.

Drag and drop each food into the correct MyPlate food group to reveal more information about the foods' nutrients.

Natto
Natto is a sticky, strongly flavored soybean dish. Soybeans are a major part of Japanese food culture and are prepared in many different forms, including natto, tofu, and miso.

Natto
Protein Foods
Soybeans contain protein, dietary fiber, magnesium, vitamin K, and potassium. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. Diets rich in potassium may help to maintain healthy blood pressure.

Miso Soup
Miso is a salty paste made out of soybeans that is often mixed into soups. Miso soup paired with plain rice is a very common Japanese meal.

Miso Soup
Protein Foods
Miso contains magnesium, zinc, protein, iron, and dietary fiber. Zinc helps the immune system (which defends people against germs and microorganisms) work properly. Iron is used by the body to carry oxygen in the blood.

Pickled Cucumber
Japanese pickles, known as tsukemono, are served at many meals. They can be tangy or salty, and add flavor to the rice.

Pickled Cucumber
Vegetables
Cucumbers contain vitamin C, magnesium, and vitamin B6. B vitamins help the body to produce energy by turning food into fuel. Magnesium is a mineral used in building bones and releasing energy from muscles.

Rice
Rice was first introduced in Japan by the Chinese around 1000 B.C.E. Rice was brought to the region either by warring soldiers or by traveling traders. Rice is now Japan’s most commonly grown crop.

Rice
Grains
Much of the world’s rice is now enriched to improve its nutritional content. When enriched, white rice contains folate, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), and iron. Folate helps the body form red blood cells. Iron is used by the body to carry oxygen in the blood.