The MyPlate visual, introduced by the USDA, serves as a simple and effective tool for building healthier eating habits. It is not a rigid diet plan but rather a flexible set of guidelines designed to help you create a balanced eating routine over time. By incorporating the following what are the 10 USDA tips for following the MyPlate guide, you can make small, impactful changes to improve your overall nutrition and long-term health.
1. Make Half Your Plate Fruits and Vegetables
This is arguably the most recognizable and fundamental rule of the MyPlate model. The USDA recommends filling half your plate with a colorful variety of fruits and vegetables at every meal. These foods are packed with essential vitamins, minerals, and fiber, and are typically lower in calories. A varied selection ensures you get a wide range of nutrients. For example, dark leafy greens, red and orange vegetables, starchy vegetables, and legumes each provide unique nutritional benefits.
2. Focus on Whole Fruits
While all fruits are healthy, the USDA emphasizes consuming whole fruits over fruit juices. Whole fruits contain more fiber and provide a greater sense of fullness. Examples include fresh, frozen, dried, or canned fruit packed in 100% juice. When choosing canned or dried fruit, be mindful of added sugars. For instance, topping whole-grain cereal with berries or enjoying a piece of fruit as a snack is a great way to incorporate this tip.
3. Vary Your Veggies
Just as with fruits, variety is key for vegetables. Different colored vegetables offer different nutrient profiles. This encourages you to explore beyond your usual choices. Ideas for varying your veggies include:
- Adding shredded carrots or spinach to sandwiches.
- Snacking on raw vegetables like carrots, celery, or bell peppers.
- Making a stir-fry with a colorful mix of fresh or frozen vegetables.
- Trying a new vegetable from a recipe book or website.
4. Make Half Your Grains Whole Grains
Whole grains include the entire grain kernel and contain more fiber, B vitamins, and iron than refined grains. Refined grains have been processed to remove the bran and germ. The USDA advises making at least half of your daily grain intake whole grains. To identify whole grains, check the ingredient list for words like “whole wheat,” “brown rice,” or “oats” listed first.
5. Vary Your Protein Routine
Protein is vital for building and repairing body tissues, but not all protein sources are created equal. The USDA recommends varying your protein routine to include a diverse mix of lean proteins. This includes:
- Lean meat and poultry
- Seafood (aim for at least two servings per week)
- Beans, peas, and lentils
- Eggs
- Nuts and seeds
- Soy products like tofu
6. Move to Low-Fat or Fat-Free Dairy
Dairy products are excellent sources of calcium, potassium, and vitamin D, but some can be high in saturated fat. The USDA suggests switching to low-fat or fat-free milk, yogurt, and cheese. For those who are lactose intolerant or prefer a plant-based option, fortified soy beverages and yogurts are also recommended. A great way to implement this is to make a yogurt parfait with low-fat yogurt, fruit, and nuts.
7. Choose Foods and Beverages with Less Saturated Fat
Saturated fats, found in foods like high-fat meats and full-fat dairy, should be limited. MyPlate encourages choosing foods with less saturated fat and replacing them with healthy unsaturated fats, like those found in nuts, seeds, fatty fish, and vegetable oils.
8. Choose Foods and Beverages with Less Added Sugars
Added sugars provide calories without significant nutritional value and can lead to weight gain and other health issues. The USDA advises limiting intake of foods and beverages high in added sugars, such as soda, candy, and many pre-packaged desserts. Instead, opt for naturally sweet foods like fruit or choose plain yogurt and add your own toppings.
9. Choose Foods with Less Sodium
Excess sodium intake is linked to high blood pressure. The MyPlate guidelines encourage cooking at home more often to control sodium levels and reading Nutrition Facts labels to compare sodium content in packaged foods. Using herbs, spices, lemon, and vinegar for flavor can be a tasty alternative to excessive salt.
10. Start with Small Changes
Adopting a healthy eating routine doesn't require a complete overhaul overnight. The USDA's final tip is to start with small, manageable changes. These small victories can build momentum and help you sustain a healthy lifestyle over the long term. For example, you can start by adding a new vegetable to your dinner once a week or switching from refined pasta to whole-wheat pasta.
Comparison of MyPlate Recommendations
| Food Component | MyPlate Recommendation | Typical Less Healthy Alternative |
|---|---|---|
| Grains | Whole grains (oatmeal, brown rice) | Refined grains (white bread, sugary cereal) |
| Fruits | Whole fruits (apples, berries) | 100% fruit juice, fruit drinks |
| Dairy | Low-fat or fat-free milk/yogurt | Whole milk, full-fat cheese, ice cream |
| Protein | Lean meat, seafood, beans | High-fat processed meats, fried foods |
| Flavoring | Herbs, spices, lemon juice | Excess salt, high-sodium seasoning packets |
| Beverages | Plain water, unsweetened drinks | Soda, sugary sports drinks |
Conclusion
By following these 10 USDA tips for following the MyPlate guide, individuals can systematically build and maintain a healthy eating routine. The framework emphasizes balance, variety, and moderation across all food groups, while limiting the intake of saturated fat, added sugars, and sodium. Making small, consistent changes based on these guidelines is a sustainable path toward better nutrition and improved long-term health. For more detailed information and practical resources, the official MyPlate website is an excellent source. https://www.myplate.gov/
