A Personalized Approach: How Do I Make My Own MyPlate?

In 2011, the USDA replaced the complex Food Pyramid with the simpler, more intuitive MyPlate visual to represent the five key food groups. Moving beyond rigid rules, MyPlate provides a flexible framework for building balanced meals that can be customized to fit your personal dietary needs and preferences.

Quick Summary

Build your own personalized MyPlate plan based on your age, sex, and activity level. Adapt the visual guide to create balanced, healthy meals using the five food groups with appropriate portion sizes for your goals.

Key Points

• Personalize your plan: Use the MyPlate Plan tool at MyPlate.gov to get personalized food group goals based on your age, sex, and activity level.

• Balance your meals: Follow the visual guide by filling half your plate with fruits and vegetables, a quarter with grains, and a quarter with lean protein.

• Choose whole grains: Prioritize whole grains like brown rice, oats, and whole-wheat bread for more fiber and nutrients.

• Vary your protein: Incorporate a variety of protein sources, including plant-based options like beans and lentils, as well as lean meats and fish.

• Adapt for your diet: MyPlate is flexible for different dietary needs, including vegetarian and vegan diets, by using appropriate substitutions for protein and dairy.

• Control your portions: Use smaller plates and simple hand-size guides to manage portion sizes effectively without strict measuring.

• Hydrate wisely: Choose water over sugary drinks to stay hydrated and avoid excess calories from beverages.

Understanding the Foundation: The MyPlate Visual

MyPlate is a simple, color-coded visual that reminds you to fill your plate with a variety of nutritious foods. The graphic is divided into four sections: fruits, vegetables, grains, and protein, with a separate 'cup' for dairy on the side. The core principle is straightforward: make half of your plate fruits and vegetables. The other half is split between grains and protein. By understanding the basic layout, you can begin to make conscious decisions about your food choices.

The Five Food Groups and Their Role

Before you start building, it's crucial to understand the purpose of each food group within the MyPlate model.

• Fruits (Red section): This group includes fresh, frozen, canned, or dried fruits. They are rich in vitamins, minerals, and fiber. Focus on whole fruits for maximum fiber benefit over 100% juice.
• Vegetables (Green section): A cornerstone of MyPlate, vegetables should occupy a significant portion of your plate. Vary your vegetables to consume a wide range of nutrients. This group includes dark green, red and orange, starchy, and other vegetables.
• Grains (Orange section): The MyPlate guideline encourages making at least half of your grains whole grains. Whole grains like brown rice, oats, and whole-wheat bread provide fiber and essential nutrients that refined grains lack.
• Protein Foods (Purple section): This group includes meat, poultry, seafood, eggs, nuts, seeds, and plant-based proteins like beans, peas, and lentils. Varying your protein sources helps ensure you get a broad range of nutrients.
• Dairy (Blue side cup): The dairy group includes milk, yogurt, and cheese, as well as fortified soy alternatives. Opt for low-fat or fat-free options to limit saturated fat intake.

Step-by-Step: Creating Your Custom MyPlate

1. Assess Your Needs: The official MyPlate website offers a personalized plan based on your age, sex, height, weight, and physical activity level. Taking the MyPlate Quiz is a great starting point to get tailored recommendations.

2. Make Half Your Plate Fruits and Vegetables: Prioritize this at every meal. For breakfast, add berries to your oatmeal. At lunch, pile lettuce, tomatoes, and other veggies on your sandwich. For dinner, make a colorful stir-fry with lots of vegetables. You can also use frozen or canned options, just look for low-sodium or no-sugar-added varieties.

3. Choose Whole Grains: Replace refined grains with whole grains where possible. Use whole-wheat bread instead of white bread, brown rice instead of white rice, and oatmeal for breakfast. This provides more fiber and keeps you feeling full longer.

4. Vary Your Protein: Lean protein sources are key. Try fish or poultry for dinner, beans or lentils in a soup, and nuts or seeds as a snack. The flexibility of MyPlate allows you to mix and match. On taco night, consider shrimp or beans as an alternative to beef.

5. Include Dairy: Low-fat or fat-free milk, yogurt, and fortified soy alternatives provide calcium. If you're lactose intolerant or follow a plant-based diet, fortified soymilk is a good alternative.

6. Mindful Portion Sizes: While MyPlate offers a visual guide, portion sizes still matter. Using a smaller plate can naturally help with portion control. You can also use your hands as a simple guide: a protein portion (3 oz) is about the size of your palm, and a half-cup of cooked grains is roughly a rounded handful.

Comparison: MyPlate vs. The Old Food Pyramid

Feature	MyPlate (2011)	Food Pyramid (1992)
Visual Representation	Simple plate graphic showing five food groups in proportion.	Multi-tiered pyramid with larger base groups (grains) and smaller top groups (fats, sweets).
Portion Emphasis	Promotes portion sizes by using a familiar place setting, emphasizing vegetables and fruits.	Less intuitive, focused on a range of servings from each food group, which could be confusing.
Food Group Priority	Vegetables and fruits occupy half the plate, promoting a plant-rich diet.	Grains formed the largest base, leading to potential overconsumption of carbohydrates.
Personalization	Offers online tools for personalized plans based on individual stats (age, sex, activity level).	One-size-fits-all model with general recommendations.
Key Message	Focuses on balancing the different food groups at mealtimes.	Emphasized limiting fat and sweets, which was often misunderstood.
Flexibility	Allows for dietary preferences and adaptations, with suggestions for plant-based alternatives.	Less flexible, with limited guidance for specific dietary needs.

Adapting MyPlate for Specific Dietary Needs

MyPlate's strength lies in its adaptability. For those with dietary restrictions, it’s not about abandoning the model, but making smart substitutions.

Vegetarian and Vegan

• Protein: Use plant-based protein sources like beans, lentils, tofu, edamame, and nuts. Soy products are a complete protein, and combining various plant proteins throughout the day ensures all amino acids are met.
• Dairy: Opt for fortified soy, almond, or oat milk, or fortified plant-based yogurts.

Sodium and Saturated Fat Reduction

• Flavoring: Use herbs and spices instead of salt to add flavor.
• Preparation: Bake, broil, or steam foods instead of frying.
• Food Choices: Choose fresh or frozen foods over canned or processed items, which are often high in sodium. Read labels carefully to compare foods.

Budget-Friendly MyPlate

• Utilize Frozen and Canned: Frozen and canned fruits and vegetables are often cheaper and just as nutritious as fresh options. Look for varieties without added sugars or sodium.
• Plan Ahead: Creating a weekly meal plan can help reduce food waste and save money at the grocery store. The MyPlate.gov website offers resources to help with budgeting and planning.

Conclusion: Your Plate, Your Plan

Learning how do I make my own MyPlate is the first step toward a healthier eating style. By using the simple, flexible MyPlate model, you can build balanced, nutritious meals that are tailored to your unique needs and preferences. It's not about achieving perfection at every meal, but rather making small, sustainable changes that add up over time. Use the five food groups as your guide, focus on mindful portioning, and explore resources like the official MyPlate website for a personalized plan to support your overall wellness. Remember to emphasize variety, lean protein, and plenty of fruits and vegetables to create a colorful and satisfying plate. The official MyPlate website is an excellent resource for creating a personalized food plan.

References

Baylor College of Medicine. (2016). Adapting MyPlate guidelines to fit your nutritional needs. Retrieved from https://blogs.bcm.edu/2016/08/23/adapting-myplate-guidelines-to-fit-your-nutritional-needs/ Safeway. (2025). MyPlate Food Groups: The Ultimate Guide to Pursuing Balanced Nutrition. Retrieved from https://www.safeway.com/health/blog/myplate-food-groups-guide.html Nemours KidsHealth. (n.d.). MyPlate Food Guide (for Teens). Retrieved from https://kidshealth.org/en/teens/myplate.html Scribd. (n.d.). What Is The Difference Between Food Pyramid and Myplate?. Retrieved from https://www.scribd.com/document/474999908/Nutrition MyPlate.gov. (n.d.). Start Simple with MyPlate. Retrieved from https://www.myplate.gov/tip-sheet/start-simple-myplate Choose Homemade. (2025). How to Balance Your Plate Using MyPlate. Retrieved from https://choosehomemade.org/how-to-balance-your-plate-using-myplate/ Nutrition.gov. (n.d.). MyPlate Resources. Retrieved from https://www.nutrition.gov/topics/basic-nutrition/myplate-resources

Frequently Asked Questions

What are the five food groups in MyPlate?

MyPlate highlights five food groups: fruits, vegetables, grains, protein foods, and dairy.

How do I make half my plate fruits and vegetables?

This can be achieved by adding fruits to breakfast cereal or oatmeal, including a side salad or steamed vegetables at lunch and dinner, and mixing a variety of colorful vegetables into your main dish.

What are some examples of whole grains?

Whole grains include whole-wheat bread, brown rice, whole-wheat pasta, oats, and quinoa.

How can I make a vegetarian MyPlate?

A vegetarian MyPlate substitutes plant-based proteins like beans, lentils, tofu, and nuts for meat. Fortified soy products can be used as a dairy alternative.

What is a good way to estimate portion sizes without measuring?

You can use your hand: a portion of protein is roughly the size of your palm, and a half-cup of cooked grains or vegetables is about the size of a rounded handful.

Does MyPlate include fats and oils?

MyPlate does not explicitly show fats and oils on the plate, but the Dietary Guidelines recommend including healthy fats in moderation, such as those found in nuts, seeds, and oils.

How does MyPlate help with weight management?

MyPlate encourages portion control and emphasizes nutrient-dense, lower-calorie foods like fruits and vegetables, which can help with weight management by increasing satiety.

Are frozen and canned foods as healthy as fresh ones for MyPlate?

Yes, frozen and canned fruits and vegetables are just as nutritious as fresh options. When purchasing them, choose varieties with no added sugar or low sodium to make them a healthier choice.