1 in 3 have no idea what a ‘healthy plate’ looks like

Nearly a third of Americans admit they have no idea what a “healthy plate” looks like (29%), according to new research.

A survey of 2,000 adults explored some of the misconceptions around nutrition, finding that these misunderstandings are numerous.

According to respondents, fruit and vegetables should take up a combined total of 38% instead of the recommended 50%.

And they’re slightly above their estimation of protein at 28% compared to 25%, leaving the average person thinking they need only 20% of their plate to be grain-based foods — an underestimation from the recommended 25%.

Conducted by Talker Research for Grain Foods Foundation, the survey found that 69% acknowledge that a balanced diet must include several nutrients like carbohydrates, fiber, proteins, fats and more.

However, while respondents were certain about how necessary it is to consume protein (93%) and fruit and vegetables (95%), one in five didn’t know grain-based foods are also needed on a daily basis (19%).

For a quarter of respondents, grain-based foods haven’t been seen in a favorable light in the past year (26%).

Based on these misassumptions, 54% have made changes to their diet to eat healthier — but more than half made changes based on what they thought they needed without consulting a professional (55%).

Some of these changes included drinking more water (56%), cutting down on processed foods (39%) and cutting down or cutting out carbs (29%) — despite trying to incorporate more fiber (25%).

This has led to reduced consumption of foods like bread (28%), pasta (27%), cereal (19%) and crackers (18%), without regard to what nutrients they will be missing by cutting out these foods.

In their effort to cut down on carbs, 58% think it’s okay not to consume all food groups on a daily basis, and 54% have fallen under the false impression that all processed foods are bad for you.

Nearly a third of Americans admit they have little to no understanding of how grain-based foods interact with their body (31%), expressing less confidence in this area than their knowledge about protein (22%) or dairy (28%).

Just 15% identified grain-based foods as most necessary for providing energy throughout the day, mistakenly relying on protein (47%) solely to get the job done.

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Similarly, one in seven aren’t sure what the body uses carbohydrates for, while half correctly know that they provide the body with energy (49%).

Most respondents correctly identified that grain-based foods are essential to provide fiber (53%) and carbohydrates (56%), but just 17% know that they supply necessary B vitamins.

“Combining whole and refined grains into consumer diets enables more flexible ways to add fiber, B vitamins and essential nutrients to support good health, which is sometimes overlooked when defining what a healthy plate looks like,” says Grain Foods Foundation Executive Director Erin Ball.

With a third of Americans under the false belief that carbohydrates are unhealthy (34%), they’re missing that grain-based foods can serve as the vehicle for other facets of healthy eating.

Pizza is the top grain-based food that respondents favor (52%), allowing room for other nutrients like protein through sausage (50%) or chicken (31%) and veggies like mushrooms (49%), onions (43%) or peppers (41%).

Burgers and chicken sandwiches are also well-loved by respondents (50%) and serve as the base for veggies, too, like lettuce (68%), tomato (62%) and onion (56%), along with protein from cheese (75%) and egg (18%) or healthy fats like avocado (23%).

Tacos ranked fourth on the list of Americans’ most-loved grain-based foods, helping respondents achieve their needs from veggies like lettuce (69%) and tomato (59%) or dairy from cheese (76%) and sour cream (58%).

“Striving for that 50% of fruits and vegetables on the plate is often made simpler with dishes that contain grain foods such as pasta or bread for sandwiches because they pair so well and bring balance to the plate,” continued Ball. “Grains make healthy eating easier, more affordable and more enjoyable.”

Research methodology:

Talker Research surveyed 2,000 general population Americans who have access to the internet; the survey was commissioned by Grain Foods Foundation and administered and conducted online by Talker Research between Oct. 21 to Oct. 27, 2025. A link to the questionnaire can be found here.

To view the complete methodology as part of AAPOR’s Transparency Initiative, please visit the Talker Research Process and Methodology page.