The MyPlate food icon is a user-friendly tool developed by the U.S. Department of Agriculture (USDA) to illustrate the recommended proportions of the five food groups: fruits, vegetables, grains, protein foods, and dairy. It serves as a visual guide to help Americans build healthier eating patterns and make more informed food choices. The key to answering the question, “Which of the following statements is one of the MyPlate recommendations?” lies in understanding these fundamental principles, which emphasize balance, variety, and portion control.
The Core MyPlate Recommendations
To build a truly balanced plate, MyPlate provides several key recommendations that are easy to remember and implement. These guidelines go beyond just the five food groups, offering insight into the types and quantities of food that should be prioritized for a nutrient-rich diet.
Make Half Your Plate Fruits and Vegetables
This is one of the most prominent messages of the MyPlate icon, and a common correct answer to the question, "Which of the following statements is one of the MyPlate recommendations?". This recommendation highlights the importance of filling a significant portion of your meals with nutrient-dense, fiber-rich fruits and vegetables. By doing so, you can boost your intake of vitamins, minerals, and dietary fiber while naturally consuming fewer calories. MyPlate encourages variety, advising consumers to "vary your veggies" by choosing a mix of different types, including dark green, red and orange, starchy, and legume vegetables. Similarly, it promotes focusing on whole fruits—like fresh, frozen, canned, or dried—over 100% fruit juice, which contains less fiber.
Make Half Your Grains Whole Grains
Another fundamental recommendation from MyPlate is to ensure that at least half of your daily grain intake comes from whole grains. Whole grains, such as whole-wheat bread, brown rice, and oatmeal, contain the entire grain kernel—the bran, germ, and endosperm. This makes them richer in fiber, B vitamins, and iron compared to refined grains, which have had the bran and germ removed. A simple strategy is to check the ingredient list for the word "whole" or "whole grain" as the first ingredient.
Vary Your Protein Routine
The protein foods section of MyPlate includes not just meat and poultry, but also a wide variety of other protein sources like seafood, beans, peas, lentils, eggs, nuts, seeds, and soy products. MyPlate advises consumers to "vary your protein routine" to get a broader range of nutrients and reduce saturated fat intake. It also recommends choosing lean or low-fat options, such as skinless chicken breast or 93% lean ground beef.
Move to Low-Fat or Fat-Free Dairy
The MyPlate dairy recommendation emphasizes choosing low-fat (1%) or fat-free (skim) milk, yogurt, and cheese. These options provide the same amount of essential nutrients like calcium, protein, and vitamin D as their full-fat counterparts but with less saturated fat and calories. For individuals with lactose intolerance or those on a plant-based diet, MyPlate includes fortified soy beverages and yogurts as suitable alternatives.
Limit Added Sugars, Sodium, and Saturated Fat
Beyond outlining the five food groups, MyPlate also includes guidelines on what to limit for better health. This includes reducing consumption of added sugars, saturated fats, and sodium, which are often found in high-calorie, low-nutrient foods and beverages. For instance, it recommends choosing water instead of sugary drinks and comparing sodium levels on nutrition labels.
MyPlate vs. The Food Pyramid: A Comparison
MyPlate represents a significant update to the earlier Food Guide Pyramid, with several key differences designed to simplify and improve dietary guidance. The contrast between these two models highlights the evolution of nutritional understanding.
| Feature | MyPlate | The Food Pyramid (1992) |
|---|---|---|
| Visual Representation | A familiar dinner plate with sections for each food group. | A horizontal pyramid with wide base for grains, tapering to a small top for fats and sweets. |
| Portion Emphasis | Promotes portion control with visual cues (half the plate for fruits and veggies). | Less explicit about portion sizes, leading to potential overconsumption of grains at the base. |
| Focus on Fruits & Veggies | Explicitly states that half the plate should be filled with fruits and vegetables. | Fruits and vegetables were separate layers, potentially underemphasized compared to grains. |
| Protein Variety | Encourages a variety of protein sources, including plant-based options like beans and lentils. | Focused primarily on "Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts". |
| Dairy Inclusion | Includes dairy as a side dish, typically low-fat or fat-free. | Depicted dairy and meat in the same section, potentially creating confusion about balance. |
| Fats & Oils | Doesn't include a separate section but provides guidance on healthy fats via the MyPlate website. | Included fats, oils, and sweets at the very top, to be used sparingly. |
Applying MyPlate Principles to Daily Meals
Putting MyPlate into practice can be simple, even for one-dish meals or snacks. The goal is not to perfectly replicate the icon at every meal, but to use it as a framework for building a healthy eating routine throughout the day.
- Breakfast: Start with whole grains by choosing oatmeal or a whole-wheat bagel. Add a fruit like berries and a serving of low-fat yogurt to incorporate dairy.
- Lunch: When eating a mixed meal like a sandwich, opt for whole-wheat bread (grains) and fill it with lean protein like chicken, along with plenty of vegetables like lettuce and tomato. Add a side of fruit and a glass of low-fat milk.
- Dinner: For a balanced one-dish meal like a stir-fry, use brown rice (whole grain), mixed veggies (variety), and lean protein like tofu or chicken. Ensure vegetables make up about half of the dish.
- Snacks: For snacks, combine food groups. Try pairing an apple (fruit) with a tablespoon of peanut butter (protein) or enjoying a handful of nuts with some berries.
Remember to control portion sizes and make smart beverage choices by drinking water over sugary drinks. By consistently using MyPlate as a guide, you can foster a healthier relationship with food and improve your lifelong eating habits.
Conclusion
Understanding the MyPlate recommendations is crucial for anyone seeking to improve their nutritional health. The simple, visual icon and its associated guidelines make healthy eating accessible and easy to follow. By making half your plate fruits and vegetables, choosing whole grains, varying your protein intake, and opting for low-fat dairy, you can build a balanced diet rich in essential nutrients. MyPlate’s emphasis on balance and variety offers a sustainable approach to healthy eating that, unlike restrictive diets, promotes positive, lasting changes for your well-being. For more personalized guidance on your specific caloric and nutritional needs, visit the official MyPlate website at https://www.myplate.gov/.
