A Visual Guide to Healthy Eating
Following years of using the food pyramid, the U.S. Department of Agriculture (USDA) introduced MyPlate as an updated, more intuitive nutrition guide. The MyPlate graphic features a dinner plate divided into five distinct, color-coded sections representing the five essential food groups: Fruits (red), Vegetables (green), Grains (orange), Protein Foods (purple), and Dairy (blue). This simple, clear visual helps individuals, families, and nutrition educators plan balanced meals that provide the necessary nutrients for a healthy lifestyle. By focusing on variety, portion sizes, and smart food choices, MyPlate translates complex dietary guidelines into an easy-to-understand model.
The 5 Components of the MyPlate Food Guidance System
1. Fruits
Making up part of one half of the plate, the fruit section is colored red and represents all fruits, including fresh, frozen, canned, and dried varieties. The primary message is to focus on whole fruits rather than 100% fruit juice, as whole fruits contain essential dietary fiber that helps with digestion and provides a feeling of fullness. Fruits are an important source of vitamins (like Vitamin C), minerals (like potassium), and fiber. Examples of healthy fruit choices include bananas, apples, strawberries, grapes, and cantaloupe. When choosing canned or frozen fruits, opt for those with no added sugars.
2. Vegetables
Occupying the other half of the plate with fruits, the vegetable section is the largest portion of the MyPlate icon and is colored green. MyPlate emphasizes the importance of variety within this group by encouraging people to "Vary Your Veggies". The vegetable group is further divided into five subgroups based on nutrient content: dark green vegetables, red and orange vegetables, beans, peas, and lentils, starchy vegetables, and other vegetables. A varied intake ensures a wide range of nutrients, including potassium, folate, and vitamins A and C. Vegetables are naturally low in calories and fat, and their fiber content also aids in satiety.
3. Grains
The grain section, colored orange, makes up approximately one-quarter of the plate. The key message here is to make at least half of your grains whole grains. Whole grains contain the entire grain kernel—bran, germ, and endosperm—retaining more fiber and nutrients than refined grains, which have been milled to remove these parts. Examples of whole grains include whole-wheat bread, brown rice, oatmeal, and quinoa. Refined grains, such as white bread and white rice, lack the fiber found in whole grains, although many are enriched with some B vitamins and iron. Grains provide energy-giving carbohydrates, as well as fiber and minerals like magnesium.
4. Protein Foods
Completing the main plate, the protein section is colored purple and occupies about one-quarter of the plate. This group includes a wide variety of foods from animal and plant-based sources, such as meat, poultry, seafood, beans, peas, lentils, eggs, nuts, seeds, and soy products. MyPlate advises choosing lean or low-fat options, like skinless chicken breasts or lean beef. For plant-based eaters, beans, peas, lentils, and soy products provide excellent protein sources. This food group is vital for building and repairing body tissues and provides key nutrients like iron, zinc, and B vitamins.
5. Dairy
The dairy component is represented by a smaller blue circle next to the plate, signifying a side item, like a glass of milk. The recommendation is to choose fat-free or low-fat dairy products, such as milk, yogurt, and cheese. Fortified soy alternatives are also included in this group. Dairy products are rich in calcium, which is essential for building and maintaining strong bones and teeth, and also provide protein and vitamin D. For those with lactose intolerance or who avoid dairy for other reasons, fortified alternatives or sources of calcium from other food groups are necessary.
MyPlate vs. Harvard's Healthy Eating Plate
| Feature | USDA MyPlate | Harvard Healthy Eating Plate |
|---|---|---|
| Focus | Simple, visual guide based on five food groups. | Focuses on diet quality, providing more specific guidelines. |
| Carbohydrates | Recommends making half your grains whole grains. | Specifies whole grains over refined grains, which are limited. |
| Fats | Implies moderation in food choices. | Explicitly recommends using healthy plant oils and limiting saturated fat. |
| Protein | Includes meat, poultry, fish, beans, and nuts. | Emphasizes fish, poultry, beans, and nuts while limiting red meat and avoiding processed meats. |
| Fruits & Vegetables | Fill half the plate. | Fill half the plate, but specifically excludes potatoes. |
| Beverages | Promotes water and low-fat milk, limits sugary drinks. | Emphasizes water, tea, or coffee, and strictly limits milk/dairy and juice. |
Practical Tips for Following MyPlate
- Make half your plate fruits and vegetables. Fill up on a colorful variety of fruits and vegetables at every meal.
- Vary your vegetables. Explore different vegetable subgroups like dark green, red and orange, and beans/peas/lentils to get a wide range of nutrients.
- Choose whole fruits over juice. Opt for whole or cut-up fruit to maximize your fiber intake and help you feel fuller for longer.
- Make at least half your grains whole grains. Incorporate whole-wheat bread, brown rice, and oatmeal into your diet.
- Vary your protein. Choose a mix of lean meats, poultry, seafood, eggs, beans, and nuts for varied nutrients.
- Move to low-fat or fat-free dairy. Reduce your saturated fat intake by selecting lower-fat versions of milk, yogurt, and cheese.
- Stay hydrated with water. Make water your go-to beverage instead of sugary drinks like soda and sports drinks.
- Limit added sugars, saturated fat, and sodium. Read food labels and choose options with lower amounts of these components.
Conclusion
MyPlate provides a straightforward and practical approach to nutrition by breaking down healthy eating into five simple, visual components. By using this model as a guide, you can ensure your meals include a balanced variety of fruits, vegetables, grains, protein, and dairy, paving the way for a healthier diet. Embracing these principles is a powerful step toward making informed food choices that support your overall health and well-being. For more information, visit the official MyPlate website, an authoritative resource for federal nutrition guidance.
