Understanding the MyPlate Model Before You Go
MyPlate is a visual guide created by the USDA to help people build healthy, balanced meals. The model divides a plate into four sections: approximately half for fruits and vegetables, and the other half for grains and protein foods. A smaller circle next to the plate represents dairy. To successfully apply these principles at a restaurant, you must first understand the core recommendations:
- Make half your plate fruits and vegetables: These nutrient-dense foods should be the focus of your meal.
- Vary your veggies: Choose a wide variety of colorful vegetables to maximize nutrient intake.
- Make half your grains whole grains: Opt for whole-grain options like brown rice, whole-wheat bread, or whole-wheat pasta.
- Vary your protein routine: Incorporate lean meats, poultry, seafood, beans, and nuts.
- Move to low-fat or fat-free dairy: Select low-fat milk or yogurt, or fortified soy alternatives.
- Limit sodium, saturated fat, and added sugars: Be mindful of sauces, toppings, and cooking methods that can increase these.
Applying MyPlate to Your Restaurant Visit
Strategic Planning Before You Arrive
Before you even walk into the restaurant, you can make smarter choices. If possible, look up the menu online beforehand. This allows you to review the options without pressure and make a decision that aligns with MyPlate. Search for menu items that are grilled, broiled, baked, or roasted rather than fried. Identify which dishes have a good mix of vegetables and lean protein. Some larger chains even provide nutritional information on their websites, which can be a huge help.
Decoding the Menu When You Order
Once you're at the restaurant, it's time to put your MyPlate knowledge into action. Don't be afraid to ask your server how a dish is prepared or if modifications can be made. The language on menus can offer clues to how healthy a dish is. For example, keywords like "crispy," "creamy," "smothered," and "fried" often signal higher levels of saturated fat and sodium.
Mastering Portion Control
Restaurant portions are notoriously large, often representing enough food for two or more servings. A single entrée can easily exceed the recommended portions for protein and grains. Here are two effective strategies for managing oversized portions:
- The 'Half-to-Go' Rule: As soon as your meal arrives, ask for a take-out container. Immediately pack up half of your entrée to eat later. This helps you manage your intake before you've even had a bite and ensures you have another healthy meal ready for later.
- Sharing is Caring: If you are dining with a companion, consider splitting a large entrée. You can each order a side salad to ensure you still get your half-plate of vegetables.
Making Smart Swaps and Special Requests
Restaurants are often willing to accommodate special requests, so don't hesitate to ask for modifications that make your meal more MyPlate-friendly.
- Start with Veggies: Order a side salad or a vegetable-based soup as an appetizer to fill up on nutrients before the main course arrives.
- Sauce on the Side: Ask for dressings, sauces, and gravies on the side. This gives you control over how much you use, drastically cutting down on calories, sodium, and saturated fat.
- Modify Your Sides: When ordering a main course, ask to substitute less healthy sides like french fries or creamy mashed potatoes with a side salad, steamed vegetables, or a baked potato.
- Choose a Healthy Drink: Skip the sugary sodas and sweetened iced teas. Opt for water, unsweetened iced tea, or fat-free/low-fat milk instead.
Comparison Table: Common Restaurant Meals vs. MyPlate-Friendly Swaps
| Meal Type | Common Restaurant Order | MyPlate-Friendly Alternative |
|---|---|---|
| American | Fried Chicken and French Fries | Grilled Chicken Breast with a Baked Sweet Potato and Steamed Broccoli |
| Italian | Creamy Alfredo Pasta with Breadsticks | Whole-Wheat Pasta with Marinara Sauce, Grilled Chicken, and a Side Salad |
| Mexican | Beef Nachos with Sour Cream and Cheese | Chicken Fajitas (grilled) with extra peppers and onions, beans, and salsa |
| Asian | Fried Rice with Fried Egg Rolls | Vegetable Stir-Fry with Brown Rice and Tofu or Grilled Shrimp |
Case Study: Applying MyPlate at Different Restaurants
Fast-Food
MyPlate can even be used at fast-food restaurants, as outlined by the Academy of Nutrition and Dietetics. For example, instead of a double cheeseburger and fries, you could order a single grilled chicken sandwich on a whole-wheat bun (if available), add extra lettuce and tomato, and substitute a fruit cup or side salad for the fries. Choose water or low-fat milk as your drink.
Fine Dining
At a finer restaurant, focus on the preparation. Look for dishes centered around lean protein like fish or chicken. If your entrée comes with a heavy sauce, ask for it on the side. When ordering, prioritize vegetables and whole grains. For dessert, consider sharing a fruit-based option instead of a rich, creamy cake.
Conclusion: Making Healthy the New Normal
Ultimately, utilizing MyPlate when dining out is a mindset shift from passive ordering to intentional, strategic meal planning. By visualizing your plate before you order and making simple requests, you empower yourself to make healthier choices that support your nutritional goals. These small, conscious changes add up over time, allowing you to enjoy dining out without compromising your health. For more healthy eating tips, check out the resources available on MyPlate.gov.
