The Nutrition Diet: What are the 5 components of MyPlate?

In 2011, the USDA replaced the complex Food Pyramid with the simpler, more user-friendly MyPlate icon, a visual guide representing the latest dietary guidelines. This shift aimed to help Americans easily visualize a balanced meal by asking the question, what are the 5 components of MyPlate?, which are clearly mapped out on a familiar dinner plate.

Quick Summary

The MyPlate guide simplifies healthy eating by illustrating five key food groups—fruits, vegetables, grains, protein foods, and dairy—on a plate to help visualize balanced proportions for daily meals.

Key Points

• Five Food Groups: MyPlate is built on five core food groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy.

• Half-Plate Rule: Half of your plate should be filled with fruits and vegetables to maximize nutrient intake.

• Whole Grains Focus: Aim for at least half of your grain intake to come from whole grains, which are richer in fiber and nutrients.

• Vary Your Protein: Diversify your protein sources throughout the week, including lean meats, seafood, and plant-based options.

• Low-Fat Dairy: Opt for low-fat or fat-free dairy products to get essential calcium and vitamins with less saturated fat.

• Visual Tool: The MyPlate icon serves as an easy-to-understand visual guide for portion control and balanced eating.

A Visual Guide to Balanced Nutrition

The MyPlate icon was developed by the U.S. Department of Agriculture (USDA) to provide a simple, visual reminder for creating balanced meals. It replaced the previous food pyramid and offers a more intuitive approach to portion control and dietary variety. By representing the five food groups on a plate, it encourages consumers to think about what they are eating at each meal. This guidance is especially useful for those seeking a straightforward way to manage their nutrition without complex calculations.

The principles of MyPlate are designed to promote overall health by emphasizing nutrient-dense foods and encouraging moderation. This approach moves away from a focus on counting calories and fat grams and instead encourages a more holistic view of eating, promoting satisfaction and better long-term health outcomes.

What are the 5 components of MyPlate?

The MyPlate graphic is divided into four colored sections, with a separate smaller circle for the fifth component, representing a place setting. Each section corresponds to a specific food group, providing a clear visual for building a healthy plate. The five components are:

1. Fruits

The red section of MyPlate represents the fruit group. This includes all fruits and 100% fruit juice, whether fresh, frozen, canned, or dried. Fruits are a vital source of vitamins, minerals, and dietary fiber. MyPlate emphasizes consuming whole fruits, as fruit juices can contain more sugar and fewer nutrients than the whole fruit itself. Some examples include:

• Apples
• Berries (strawberries, blueberries)
• Melons (watermelon, cantaloupe)
• Oranges
• Peaches

2. Vegetables

The green section, the largest portion of the MyPlate, is dedicated to vegetables. This group includes any vegetable and 100% vegetable juice, served raw, cooked, fresh, frozen, or canned. Vegetables are naturally low in fat and calories and are essential for providing a wide array of vitamins and minerals. To maximize nutrient intake, MyPlate recommends varying your vegetable choices, including options from five subgroups: dark-green; red and orange; starchy; beans, peas, and lentils; and other vegetables.

3. Grains

The orange section represents the grains group, which makes up about 30% of the plate. This group includes any food made from wheat, rice, oats, cornmeal, barley, or other cereal grains. Grains are divided into two subgroups: whole grains and refined grains. MyPlate recommends making at least half of your grains whole grains.

• Whole Grains: Contain the entire grain kernel (bran, germ, and endosperm), providing more fiber, iron, and B vitamins. Examples include brown rice, whole-wheat bread, and oatmeal.
• Refined Grains: Have been milled to remove the bran and germ, which also removes much of the dietary fiber and nutrients. White rice and white bread are examples.

4. Protein Foods

The purple section represents the protein foods group, which occupies about 20% of the plate. This group includes all foods made from seafood, meat, poultry, eggs, beans, peas, lentils, nuts, and seeds. Protein is crucial for building and repairing body tissues. MyPlate advises choosing lean or low-fat protein options and varying your protein sources.

• Lean Meats and Poultry: Skinless chicken breast, lean ground beef, pork loin.
• Seafood: Salmon, trout, and anchovies, which are high in healthy fatty acids.
• Plant-Based Options: Beans, lentils, nuts, seeds, and soy products.

5. Dairy

The blue circle adjacent to the plate symbolizes the dairy group. This includes milk, yogurt, cheese, lactose-free milk, and fortified soy alternatives. Dairy products are excellent sources of calcium, potassium, and vitamin D, which are essential for bone health. MyPlate encourages choosing low-fat or fat-free options to reduce saturated fat intake. It's important to note that products like cream cheese, sour cream, and butter, while derived from milk, do not count as part of the dairy group due to their high fat and low calcium content.

Comparison Table: Whole Grains vs. Refined Grains

Feature	Whole Grains	Refined Grains
Processing	Contain the entire kernel: bran, germ, and endosperm.	Milled to remove the bran and germ.
Nutrients	Rich in dietary fiber, B vitamins, iron, and magnesium.	Many nutrients are removed during milling.
Enrichment	Not applicable; nutrients are naturally present.	Often enriched with certain B vitamins and iron, but fiber is not added back.
Health Benefits	Higher fiber content supports digestion and may reduce the risk of heart disease and type 2 diabetes.	Lower fiber content; less beneficial for long-term health compared to whole grains.
Examples	Whole-wheat bread, brown rice, oatmeal, bulgur.	White bread, white rice, white flour.

How to Build a MyPlate Meal

Incorporating the MyPlate model into your daily routine is a simple way to improve your eating habits. The visual approach makes portioning effortless, leading to a more balanced nutrient intake. Here’s how you can construct a typical meal:

• Fill half your plate with fruits and vegetables. Aim for a colorful variety to get a broad range of nutrients. For example, a generous salad with dark leafy greens and vibrant red peppers, accompanied by a side of fresh berries.
• Dedicate a quarter of your plate to grains. Make sure at least half of your grain choices are whole grains. Try brown rice instead of white rice, or whole-wheat pasta instead of regular pasta.
• Fill the remaining quarter with lean protein. Vary your protein sources throughout the week, including options like chicken, fish, beans, or lentils.
• Add a serving of low-fat dairy. This could be a glass of milk, a small cup of yogurt, or a sprinkle of low-fat cheese on your dish.
• Use healthy oils. While not a visible part of the MyPlate icon, healthy oils are emphasized in dietary guidelines. Use oils like olive or canola for cooking or dressing.

For more personalized guidance based on your age, sex, and activity level, you can use the resources available on the official MyPlate website.

Conclusion

The five components of MyPlate—fruits, vegetables, grains, protein foods, and dairy—offer a simple yet powerful framework for building healthier, more balanced meals. By following this visual guide, you can ensure a varied intake of essential nutrients, practice better portion control, and move toward a healthier lifestyle. The flexibility of MyPlate allows you to adapt its principles to your personal food preferences and dietary needs, making it a sustainable tool for lifelong healthy eating. Embracing these guidelines is a straightforward step toward improving overall health and wellness, one bite at a time. The cumulative benefits of making small, healthy changes over time are significant and can lead to a more vibrant and energized life.

For additional support and resources, visit the official MyPlate website: MyPlate.gov

Frequently Asked Questions

What are the main goals of the MyPlate dietary guidelines?

The main goals are to encourage consumers to make half of their plate fruits and vegetables, make at least half of their grains whole grains, vary their protein choices, and opt for low-fat dairy products.

How do whole grains differ from refined grains in MyPlate?

Whole grains contain the entire grain kernel, including fiber and nutrients, while refined grains have been milled to remove the fiber-rich bran and germ. MyPlate recommends choosing whole grains over refined grains.

Does fruit juice count toward the fruit group in MyPlate?

Yes, 100% fruit juice counts, but MyPlate emphasizes consuming whole fruits more often. Whole fruits provide more dietary fiber and nutrients compared to fruit juice.

What are some examples of lean protein choices recommended by MyPlate?

MyPlate suggests choosing lean protein options such as skinless chicken breast, fish like salmon, beans, peas, and lentils, or nuts and seeds.

Can I use MyPlate if I am lactose intolerant?

Yes, MyPlate can be adapted. For those who are lactose intolerant, fortified soy milk and yogurt are included as dairy alternatives. Lactose-free dairy products are also suitable.

Are beans, peas, and lentils only in the protein group?

No, beans, peas, and lentils are unique foods that are considered part of both the Protein Foods Group and the Vegetable Group in MyPlate.

How does MyPlate help with portion control?

MyPlate is a visual tool that uses a simple plate icon to guide portion sizes. It demonstrates the recommended proportions for each food group, helping you create a balanced meal without needing to measure everything precisely.