The MyPlate visual guide, introduced by the U.S. Department of Agriculture (USDA) in 2011, replaced the traditional Food Pyramid to help Americans build healthier eating habits. MyPlate divides a plate into four sections for fruits, vegetables, grains, and protein, with a separate dairy cup, emphasizing portion sizes and variety. It encourages making half your plate fruits and vegetables, choosing whole grains, varying protein sources, and opting for low-fat dairy. By understanding the components of each group, you can make informed decisions to create balanced meals that provide the necessary nutrients for a healthy body.
The Five Food Groups Included in MyPlate
MyPlate simplifies healthy eating by categorizing foods into five essential groups. Each group provides unique nutrients vital for maintaining your health and body.
1. Fruits
The fruit group includes all fresh, frozen, canned, or dried fruits, as well as 100% fruit juice. A key recommendation is to focus on whole or cut-up fruit rather than juice, as whole fruits contain more dietary fiber. Examples include:
- Apples, bananas, and oranges
- Berries like strawberries, blueberries, and raspberries
- Melons such as cantaloupe and watermelon
- Tropical fruits like mango, pineapple, and papaya
- Dried fruits such as raisins, prunes, and apricots
2. Vegetables
Any vegetable or 100% vegetable juice falls into this group. Vegetables are naturally low in calories and fat and are excellent sources of vitamins, minerals, and fiber. To ensure a wide range of nutrients, MyPlate emphasizes varying your vegetable choices and includes five subgroups:
- Dark-Green Vegetables: Spinach, kale, broccoli, and collard greens
- Red and Orange Vegetables: Carrots, sweet potatoes, pumpkin, and red peppers
- Starchy Vegetables: White potatoes, corn, and green peas
- Beans, Peas, and Lentils: Black beans, chickpeas, and kidney beans (also count toward the Protein Foods group)
- Other Vegetables: Cauliflower, asparagus, mushrooms, and cucumbers
3. Grains
The grains group consists of any food made from wheat, rice, oats, cornmeal, barley, or other cereal grains. Grains are divided into two subgroups: whole grains and refined grains. At least half of your grain intake should be from whole grains, which contain the entire kernel and are higher in fiber and nutrients. Examples of grains include:
- Whole Grains: Whole-wheat bread, brown rice, oatmeal, and quinoa
- Refined Grains: White bread, white rice, and many breakfast cereals
4. Protein Foods
The protein group includes all foods made from meat, poultry, seafood, beans and peas, eggs, nuts, seeds, and processed soy products. These foods provide essential nutrients for building and repairing tissues. It is important to vary your protein sources and choose lean or low-fat options. Protein sources include:
- Lean Meats and Poultry: Skinless chicken breast, lean ground beef, and pork loin
- Seafood: Fish and shellfish
- Eggs: Chicken eggs
- Beans, Peas, and Lentils: Black beans, lentils, and kidney beans
- Nuts and Seeds: Almonds, walnuts, and sunflower seeds
- Processed Soy Products: Tofu, tempeh, and veggie burgers
5. Dairy
The dairy group includes milk, yogurt, cheese, lactose-free milk, and calcium-fortified soy milk and yogurt. These foods are important sources of calcium, vitamin D, and protein. It is recommended to choose low-fat or fat-free options and be aware that foods like butter, cream cheese, and sour cream are not included in this group due to their high saturated fat content and low calcium. Examples are:
- Low-fat or fat-free milk
- Yogurt
- Cheese
- Fortified soy alternatives
Making Healthy Choices Within Each MyPlate Group
By making small adjustments to your daily food choices, you can better align your meals with MyPlate's recommendations. Opt for nutrient-dense options and limit foods high in saturated fats, added sugars, and sodium. The following table highlights smart swaps within each food group.
| Food Group | Healthier Choice | Less Healthy Choice |
|---|---|---|
| Fruits | Whole, fresh apple | Apple juice with added sugar |
| Vegetables | Raw or steamed broccoli | French fries (starchy, often fried) |
| Grains | Oatmeal or brown rice | Sugary breakfast cereal or white rice |
| Protein | Grilled chicken breast | Fried chicken with skin |
| Dairy | Low-fat plain yogurt | Full-fat sour cream |
Conclusion
MyPlate provides a straightforward and practical blueprint for a balanced diet, helping to answer the question, what foods are included in MyPlate? By consciously building your plate with proportions of fruits, vegetables, grains, and protein, and including a serving of dairy, you can ensure a variety of essential nutrients in your diet. The visual guide, alongside practical tips like choosing whole grains and lean proteins, empowers you to make simple, sustainable changes toward a healthier lifestyle. The MyPlate website offers many resources for personalizing your plan and finding healthy recipes.
List of Healthy MyPlate Examples
- Breakfast: Oatmeal with berries and a glass of low-fat milk.
- Lunch: Whole-wheat tortilla with grilled chicken, black beans, lettuce, and tomatoes, with a side of mixed fruit.
- Dinner: Baked salmon with a side of brown rice and steamed broccoli.
- Snack: An apple with a tablespoon of peanut butter.
Resources
For more information on the MyPlate food groups, visit the official website: MyPlate.gov
Practical Application
To implement MyPlate's guidelines effectively, remember to focus on variety and moderation. Fill the largest sections of your plate with colorful fruits and vegetables, and divide the remaining space between whole grains and lean protein. Drink water over sugary beverages, and choose low-fat dairy options. These daily choices can significantly impact your overall health and wellness, simplifying the process of following a nutrition diet.
