Understanding the MyPlate Visual
MyPlate is a straightforward and easy-to-understand visual guide developed by the United States Department of Agriculture (USDA) to help people build healthier eating patterns. The visual is a plate and cup divided into five different colored sections, each representing a key food group. This simple illustration replaced the more complex food pyramid, providing a practical, at-a-glance guide for portioning meals.
The Five Core Food Groups
The core of the MyPlate model consists of five distinct food groups, which are the building blocks of a healthy diet:
- Fruits: Represented by the red section, this group includes all fresh, frozen, canned, and dried fruits, as well as 100% fruit juice. The emphasis is on consuming whole or cut-up fruits to maximize dietary fiber and nutrient intake.
- Vegetables: The green section is the largest portion of the plate, highlighting the importance of vegetables. This group is further organized into five nutrient-based subgroups: dark-green, red and orange, beans and peas, starchy, and other vegetables.
- Grains: Making up a portion of the other half of the plate, this orange section represents foods made from wheat, rice, oats, cornmeal, and barley. Half of your daily grain intake should come from whole grains, which contain the entire grain kernel and offer more fiber.
- Protein Foods: The purple section, also a quarter of the plate, includes meat, poultry, seafood, eggs, beans, peas, lentils, nuts, seeds, and soy products. MyPlate encourages varying protein sources and choosing lean options.
- Dairy: Represented by the blue circle to the side of the plate, this group includes milk, yogurt, cheese, and fortified soy milk. The recommendation is to choose low-fat or fat-free options.
Visual Proportions on the Plate
The genius of MyPlate's organization lies in its visual representation, which makes appropriate portioning intuitive. The plate is divided to encourage a specific ratio of food groups in your meal.
- Half of your plate should be dedicated to fruits and vegetables. The vegetable portion (green) is slightly larger than the fruit portion (red). This is to reinforce the message of consuming ample plant-based foods rich in vitamins, minerals, and fiber.
- The other half is split between grains and protein. This provides a framework for balancing these calorie-dense food groups with nutrient-rich produce.
- Dairy is represented by a separate circle, suggesting a serving of milk or yogurt to complement the meal, rather than being part of the main plate.
A Closer Look at the Food Groups
The Fruit Group
MyPlate encourages focusing on whole fruits over 100% fruit juice, as whole fruits provide beneficial fiber. Examples include a medium apple, a large banana, or a cup of sliced strawberries. The vibrant colors of fruit signal a variety of nutrients, such as Vitamin C for tissue repair and Potassium for healthy blood pressure.
The Vegetable Group
The five subgroups help ensure a wide range of nutrients. Dark-green vegetables like spinach provide Vitamin K, while red and orange varieties like carrots offer Vitamin A. The legumes (beans, peas, and lentils) are unique as they also count towards the Protein group, providing versatility in meal planning. Starchy vegetables and others round out the group, each contributing different vitamins and minerals.
The Grain Group
Grains are a primary source of energy, and MyPlate's guidance focuses on making at least half of them whole grains. The milling process for refined grains removes the fiber-rich bran and germ, along with some nutrients, which are retained in whole grains.
| Feature | Whole Grains | Refined Grains |
|---|---|---|
| Kernel Contents | Bran, Germ, and Endosperm | Only Endosperm |
| Processing | Milled, retains all parts | Milled, removes bran and germ |
| Fiber Content | High | Low |
| Key Nutrients | B vitamins, iron, magnesium, selenium | Some nutrients added back (enriched) |
| Examples | Oatmeal, brown rice, whole-wheat bread | White bread, white rice, enriched pasta |
The Protein Foods Group
This group is crucial for building and repairing body tissues. A varied approach is recommended to ensure a broad spectrum of nutrients like iron, zinc, and B vitamins. Examples include lean beef, skinless chicken, salmon, eggs, and plant-based options like lentils, nuts, and tofu.
The Dairy Group
Providing essential nutrients like calcium and vitamin D, the dairy group supports bone health. Options include low-fat or fat-free milk, yogurt, and cheese, as well as fortified soy alternatives. It's important to note that high-fat, low-calcium items like butter and sour cream are not included in this group.
Making MyPlate Work for You
MyPlate is a guideline, not a rigid rule. You don't need to include all five food groups at every single meal. The key is to aim for a balance over the course of a day. For example, a breakfast of whole-wheat oatmeal with fruit and a cup of low-fat milk can be a great start, and you can add vegetables in later meals. This adaptability is what makes MyPlate a practical tool for daily nutrition planning.
Conclusion
MyPlate offers a simple, effective framework for healthy eating by organizing foods into five core groups and presenting them in an intuitive visual format. By making half your plate fruits and vegetables, and balancing grains, lean proteins, and low-fat dairy, you can ensure a varied and nutrient-dense diet. The model’s emphasis on portioning and variety is a powerful tool for improving overall health and wellness.
For more information and personalized plans, visit the official MyPlate website at MyPlate.gov.
