The MyPlate model is the current nutrition guide developed by the United States Department of Agriculture (USDA) to help Americans make healthier food choices. Unlike its predecessor, the Food Guide Pyramid, MyPlate uses a familiar visual of a plate divided into colored sections, accompanied by a smaller circle for dairy. This design makes it an intuitive and accessible tool for daily meal planning. Understanding how many food groups are included in the MyPlate model is the first step toward building a balanced and nutritious diet.
The Five Food Groups in the MyPlate Model
The MyPlate model is comprised of five essential food groups, each contributing different vital nutrients to the diet. A healthy eating pattern should include a variety of foods from all five groups to ensure the body receives the necessary vitamins and minerals.
The Fruit Group
The fruit section of MyPlate is colored red and encourages the consumption of whole fruits over 100% fruit juice, as whole fruits contain more fiber. Fruits can be fresh, frozen, canned, or dried, and provide essential nutrients like dietary fiber, potassium, and vitamin C. Benefits of a fruit-rich diet include lowering cholesterol, maintaining healthy blood pressure, and aiding in the healing of wounds. Examples include apples, berries, bananas, oranges, and mangos.
The Vegetable Group
The green section represents vegetables, which are categorized into five nutrient-based subgroups to promote variety: dark green, red and orange, beans/peas/lentils, starchy, and other vegetables. These foods are important sources of potassium, dietary fiber, and vitamins A and C. Varying your vegetables is key, as different colors and types offer different nutritional profiles. Examples include spinach, broccoli, sweet potatoes, carrots, corn, and cauliflower.
The Grains Group
The orange section represents the grains group, encompassing any food made from wheat, rice, oats, cornmeal, barley, or other cereal grains. The MyPlate guideline emphasizes that at least half of all grains consumed should be whole grains. Whole grains contain the entire grain kernel, including the nutrient-dense bran and germ, while refined grains have had these parts removed. Whole grains are a great source of B vitamins, iron, magnesium, and dietary fiber. Examples include whole-wheat bread, brown rice, oatmeal, and quinoa.
The Protein Foods Group
The purple section is for protein foods, which include both animal and plant-based sources. This group serves as the building blocks for bones, muscles, cartilage, skin, and blood. Recommended sources include lean meats, poultry, eggs, beans, peas, lentils, nuts, seeds, and soy products. MyPlate encourages varying your protein sources and choosing lean options to reduce saturated fat intake.
The Dairy Group
Represented by a blue circle next to the plate, the dairy group includes milk, yogurt, and cheese. Low-fat or fat-free options are recommended to limit saturated fat consumption. For those who are lactose intolerant or prefer plant-based options, MyPlate recognizes fortified soy milk and yogurt as suitable alternatives. Dairy products are vital for bone health due to their high content of calcium and vitamin D.
How MyPlate Differs from the Food Guide Pyramid
MyPlate replaced the iconic Food Guide Pyramid in 2011, and the differences are significant. The new model is designed to be a simpler, more modern representation of healthy eating, with a focus on proportionality at each meal.
| Feature | MyPlate | Food Guide Pyramid (1992) |
|---|---|---|
| Visual Design | A plate divided into four sections with a side cup | A pyramid with horizontal sections |
| Food Group Proportions | Visually represents proportions on a plate (e.g., half for fruits and veggies) | Used serving ranges (e.g., 6-11 servings of grains) which could be confusing |
| Focus | Emphasizes proportionality at mealtime and visual cues | Focuses on total servings throughout the day |
| Inclusion of Oils | While not a food group, tips include choosing healthy oils and limiting saturated fats | A small portion at the top, signifying sparing use of fats, oils, and sweets |
| Physical Activity | Links to online resources that stress the importance of physical activity | Included an abstract representation of a person climbing steps, but was less prominent |
Practical Tips for Using the MyPlate Model
Incorporating the MyPlate model into your daily eating habits is simpler than it seems. It's a framework, not a rigid set of rules, and flexibility is key.
- Make half your plate fruits and vegetables: At lunch and dinner, aim to fill half your plate with a variety of colorful fruits and vegetables.
- Focus on whole fruits: Choose whole or cut-up fruits more often than 100% juice, which lacks fiber.
- Make half your grains whole grains: Look for breads, cereals, and rice labeled as "whole grain".
- Vary your protein routine: Experiment with different protein sources like beans, lentils, nuts, and seafood throughout the week.
- Switch to low-fat or fat-free dairy: Opt for milk, yogurt, and cheese with reduced fat content.
- Drink and eat less saturated fat, sodium, and added sugars: Use the Nutrition Facts label to compare products and make healthier choices.
Conclusion
The MyPlate model is a powerful and easy-to-understand tool that reminds individuals to build a balanced, nutritious diet based on five key food groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy. By focusing on variety, proportion, and nutrient density, MyPlate empowers people to make informed food choices that support their overall health and well-being. It's a simple, actionable guide for achieving a healthy eating pattern that can be customized to fit individual needs and preferences.
For more personalized advice and resources, you can explore the official MyPlate website provided by the USDA. MyPlate.gov
