What is MyPlate?
MyPlate is a visual guide from the USDA that simplifies healthy eating by illustrating the five food groups on a dinner plate. This encourages balanced meals with appropriate proportions of each group. The five groups are fruits, vegetables, grains, protein foods, and dairy. MyPlate emphasizes key principles like making half your plate fruits and vegetables, choosing whole grains for at least half of your grain intake, and opting for low-fat dairy.
The Fruits Group
This group includes all fruits and 100% fruit juices, which are good sources of fiber, potassium, vitamin C, and folate. Eating a variety of fruits can support heart health and potentially reduce the risk of some cancers. Prioritizing whole fruits over juice is recommended for more fiber and fewer calories.
Examples from the Fruits group:
- Whole fruits: Apples, bananas, oranges.
- Canned or frozen fruits: Peaches in light syrup, frozen berries.
- Dried fruits: Raisins, dried apricots.
- 100% fruit juice (in limited amounts).
The Vegetables Group
As the largest section on the plate, the vegetables group is packed with vitamins, minerals, and fiber while being low in calories. They are divided into five subgroups to promote diverse nutrient intake: dark green, red and orange, beans/peas/lentils, starchy, and other vegetables.
Vegetable subgroups and examples:
- Dark green: Broccoli, spinach.
- Red and orange: Carrots, sweet potatoes.
- Beans, peas, and lentils: Garbanzo beans, lentils.
- Starchy: White potatoes, corn.
- Other: Cauliflower, asparagus.
The Grains Group
This group consists of foods made from wheat, rice, oats, and other grains. A key recommendation is to ensure at least half of your grain intake comes from whole grains, which retain the entire kernel and offer more fiber and nutrients than refined grains.
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 | Higher in dietary fiber, B vitamins, iron, and magnesium. | Enriched to add back some B vitamins and iron, but not fiber. |
| Examples | Whole-wheat bread, brown rice, oatmeal, quinoa, wild rice. | White bread, white rice, many crackers and pastries. |
| Health Impact | Associated with lower risk of heart disease and improved digestion. | Often lead to quicker blood sugar spikes and have less nutritional value. |
The Protein Foods Group
This group includes meat, poultry, seafood, beans, peas, eggs, nuts, seeds, and soy products. Protein is crucial for bodily functions. Varying protein sources to include lean options, seafood, and plant-based proteins is encouraged.
Examples of protein foods:
- Lean meat & poultry.
- Seafood.
- Beans, peas, lentils.
- Eggs.
- Nuts & Seeds.
- Soy Products.
The Dairy Group
Dairy products like milk, yogurt, cheese, and fortified soy milk are included in this group. They are good sources of calcium, potassium, vitamin D, and protein, important for bone health. Opting for fat-free or low-fat varieties provides nutrients with less saturated fat. Items like butter and cream cheese are not part of this group.
Examples from the Dairy group:
- Fat-free or low-fat milk.
- Yogurt (fat-free or low-fat).
- Natural cheeses (reduced-fat).
- Calcium-fortified soy milk.
Applying MyPlate in Your Daily Life
MyPlate can be adapted for various meal types and snacks. For instance, in a mixed dish, aim for vegetables to make up about half, with protein and grains filling the rest. The USDA offers resources and personalized plans on their official website to help implement MyPlate principles. To learn more and create a personalized plan, you can visit the official MyPlate website.
Conclusion
MyPlate provides a simple visual guide for creating balanced and healthy meals by incorporating the five food groups: fruits, vegetables, grains, protein foods, and dairy. By focusing on variety and appropriate proportions, individuals can improve their daily nutrition and establish sustainable healthy eating habits. Start by making fruits and vegetables half of your plate and build towards a more balanced diet each day.
