For decades, dietary advice was often presented in complex, text-heavy formats. To address this, various government and health organizations have developed visual guides, or food selection models, to simplify nutrition education for the public. While the official model in the United States today is MyPlate, it is important to recognize that it is not the only influential model, and its predecessors and alternatives offer valuable context and different approaches to healthy eating.
The official US food selection model: MyPlate
In June 2011, the United States Department of Agriculture (USDA) replaced the Food Pyramid with MyPlate as the official food selection model. MyPlate is a visual guide that depicts a place setting with a plate and a glass, divided into five core food groups. This easy-to-understand image encourages consumers to build a healthy, balanced meal. The plate is visually proportioned to represent the recommended amount of food from each group, with half the plate dedicated to fruits and vegetables.
The five food groups featured on MyPlate are:
- Fruits: Emphasizes focusing on whole fruits, including fresh, frozen, canned, or dried options.
- Vegetables: Encourages varying vegetable intake, covering all five subgroups (dark green, red and orange, legumes, starchy, and other vegetables).
- Grains: Advises making at least half of your grains whole grains.
- Protein: Suggests varying your protein routine with a mix of lean meats, poultry, seafood, eggs, beans, peas, soy products, nuts, and seeds.
- Dairy: Recommends moving to low-fat or fat-free milk, yogurt, and alternatives.
MyPlate's online tools and personalized eating plans further enhance its function by providing tailored recommendations based on an individual's age, sex, height, weight, and physical activity level.
The evolution of food guidance: From pyramids to plates
Before MyPlate, the USDA used different models to convey dietary recommendations, most famously the Food Guide Pyramid, which was introduced in 1992. This model was a triangle divided into horizontal sections, with the widest, bottom section representing the foods to be consumed most frequently, such as grains. The tip of the pyramid, containing fats and sweets, was to be consumed sparingly.
In 2005, the USDA replaced the original pyramid with a revised, vertical version called MyPyramid. This abstract design featured six vertical colored bands of different widths, with a figure running up the side to emphasize the importance of physical activity. However, MyPyramid was criticized for being too vague and difficult to interpret without visiting the accompanying website.
The move to the plate format with MyPlate aimed to create a more intuitive and visually clear guide, making it easier for people to visualize the composition of a healthy meal at a glance.
Other influential food selection models
While MyPlate is the official US model, other prominent food selection models exist globally and provide valuable nutritional guidance:
- The Harvard Healthy Eating Plate: Created by nutrition experts at the Harvard T.H. Chan School of Public Health, this model is often viewed as a more accurate and scientifically-backed alternative to MyPlate. It emphasizes diet quality, recommends healthy oils, and explicitly differentiates between healthy and unhealthy proteins. The model also encourages staying active.
- The Eatwell Guide (UK): Published by the National Health Service (NHS), this guide uses a plate format similar to MyPlate but divides foods into five groups: fruit and vegetables, starchy carbohydrates, protein, dairy and alternatives, and oils and spreads. It also illustrates the recommended proportions for daily intake and advises limiting foods high in fat, salt, and sugar.
- The Australian Guide to Healthy Eating: This model uses a circular plate format to show the proportions of the five core food groups. It also includes visual cues for drinking water and encourages limiting discretionary foods.
Comparing the popular food selection models
| Feature | USDA MyPlate | Harvard Healthy Eating Plate | USDA Food Guide Pyramid (1992) |
|---|---|---|---|
| Visual Design | A place setting divided into food groups. | A plate divided into food groups, plus a glass and healthy oils section. | A pyramid with horizontal layers for food groups. |
| Plate Proportions | 1/2 fruits and vegetables, 1/4 grains, 1/4 protein, plus dairy on the side. | Emphasizes 1/2 fruits and vegetables, 1/4 whole grains, and 1/4 healthy protein. | Base: Grains (6-11 servings). Tip: Fats, oils, and sweets (use sparingly). |
| Focus on Grains | Recommends making half your grains whole. | Emphasizes whole grains, explicitly limiting refined grains. | Placed a high emphasis on grains, including refined ones, at the base. |
| Fats/Oils | No explicit section; advice given online. | Prominently features a healthy oils section. | At the very top, meant to be used sparingly. |
| Dairy | Includes a dedicated dairy cup on the side. | Limits milk/dairy to 1-2 servings/day and notes that water is the best choice. | Part of a smaller middle layer, along with meat and beans. |
| Physical Activity | Often promoted online but not integrated into the core visual. | Included as a stick figure running on the placemat. | Included a person climbing stairs in its 2005 version, but not in the original 1992 model. |
| Added Sugars | General advice to limit foods high in sugar. | Explicitly avoids sugary drinks. | At the very tip of the pyramid, meant to be consumed sparingly. |
A practical approach to diet and nutrition
While the name of the food selection model you use may vary depending on your location, the core principles of a healthy nutrition diet remain consistent across many of the reputable guides:
- Prioritize variety: Eat a wide range of foods from each food group to ensure you get all the necessary nutrients. This is a core message of most models.
- Eat more plants: Make fruits and vegetables the largest part of your diet. This is a clear takeaway from MyPlate, the Harvard model, and others.
- Choose whole grains: Opt for whole grains over refined grains, as they offer more fiber and nutrients.
- Vary your protein: Incorporate different sources of protein, favoring plant-based options more often.
- Limit unhealthy items: Reduce your intake of sugary drinks, high-fat foods, and processed snacks.
- Stay hydrated: Water is the best choice for hydration, and sugary beverages should be limited.
- Practice portion control: The plate models are excellent tools for visualizing appropriate portion sizes.
- Supplement with activity: Remember that any food selection model is most effective when paired with regular physical activity.
Conclusion
There is no single universal food selection model, but many national and international organizations use visual guides to help people create balanced nutrition diets. The official answer to what is the name of the food selection model in the US is MyPlate, a user-friendly plate-based visual developed by the USDA. However, models like the Harvard Healthy Eating Plate and the UK's Eatwell Guide offer valuable, and in some cases more nuanced, dietary recommendations. Ultimately, understanding the common principles shared by these models—such as prioritizing plant-based foods, consuming whole grains, and practicing moderation—is more important than strictly adhering to a single diagram.
