Understanding Your Plate: Which of the following is not a diet component on the MyPlate.gov diagram?

In June 2011, the USDA introduced the MyPlate visual guide to replace the Food Pyramid, simplifying healthy eating recommendations. While it clearly features five food groups, a common point of confusion is identifying which of the following is not a diet component on the MyPlate.gov diagram? The answer is oils, which are important but not featured as a distinct group on the icon.

Quick Summary

This article explains the MyPlate model, detailing the five food groups represented on the diagram: fruits, vegetables, grains, proteins, and dairy. It clarifies why oils are not depicted visually on the plate, despite being part of a healthy dietary pattern. It also contrasts MyPlate with its predecessor, the Food Guide Pyramid, and offers practical tips for creating balanced meals.

Key Points

• Not a Component: Oils are not a visual food group on the MyPlate diagram, though they are part of a healthy diet.

• The Five Food Groups: MyPlate features five main food groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy.

• Emphasis on Proportions: The MyPlate icon serves as a visual reminder to fill half your plate with fruits and vegetables for balance.

• Whole Grains over Refined: MyPlate encourages making at least half of your grain choices whole grains, like brown rice or whole-wheat bread.

• Variety is Key: The guidelines stress varying your choices within each food group, such as trying different types of vegetables or protein sources.

• Dairy Recommendations: Dairy choices should be low-fat or fat-free, with fortified soy alternatives being acceptable.

Demystifying the MyPlate Diagram

The MyPlate diagram is a powerful and easy-to-understand visual tool developed by the USDA to guide Americans toward a healthier diet. The colorful graphic is based on the Dietary Guidelines for Americans and illustrates a place setting divided into five food group sections: Fruits, Vegetables, Grains, and Protein, with a side circle for Dairy. This model simplifies the complex world of nutrition into a clear, actionable image. However, understanding what is and is not included is crucial for proper interpretation. For instance, many people wonder, “Which of the following is not a diet component on the MyPlate.gov diagram?” The answer, as many nutrition experts confirm, is oils.

The Five Essential Food Groups

The MyPlate icon's power lies in its simplicity, making it easy to remember the core food groups that should form the foundation of a balanced meal. The diagram encourages proportionality by visually representing how much of each food group to include. Here are the five food groups featured prominently:

• Fruits: This red section highlights the importance of whole fruits—fresh, frozen, canned, or dried—for their vitamins, antioxidants, and fiber. Recommendations emphasize whole fruits over 100% fruit juice, as the latter lacks dietary fiber.
• Vegetables: Covering the largest, green portion of the plate, the vegetable group is a cornerstone of a healthy diet. MyPlate encourages variety, including dark-green, red and orange, starchy, and other vegetables, to ensure a wide range of vitamins and minerals.
• Grains: The orange section represents grains, with a key recommendation to “Make half your grains whole”. This guideline encourages choosing nutrient-dense options like whole-wheat bread, brown rice, and oatmeal over refined grains.
• Protein Foods: The purple section for protein includes a wide array of options beyond just meat. This group includes lean meats, poultry, seafood, eggs, beans, peas, nuts, and seeds, encouraging variety in your protein routine.
• Dairy: A blue circle next to the plate represents the dairy group, which includes milk, yogurt, cheese, and fortified soy milk. MyPlate recommends choosing low-fat or fat-free versions to reduce saturated fat intake.

Why Oils Are Not on the MyPlate Diagram

Unlike the five major food groups that constitute the plate's visual representation, oils are deliberately left off the main icon. While they are a vital part of a healthy eating pattern, providing essential fatty acids and vitamin E, they are not a food group in the same way as fruits or vegetables. The USDA’s decision to exclude them from the visual diagram is based on several factors:

• Density of Nutrients: Oils, fats, and sweets are typically not nutrient-dense foods, meaning they provide calories without a significant amount of essential vitamins and minerals. MyPlate is designed to emphasize nutrient-dense food groups.
• Invisible Fats: Many oils are already present in foods and used in cooking, making them an integrated part of meal preparation rather than a separate component to be portioned out on the plate.
• Emphasis on Moderation: The MyPlate guidelines provide information on oils separately, emphasizing moderation and choosing healthy unsaturated fats over saturated and trans fats. This subtle messaging encourages thoughtful use rather than treating them as a food group to fill up on.

MyPlate vs. The Food Pyramid: A Comparison

For those who grew up with the Food Guide Pyramid, MyPlate represents a significant evolution in dietary guidance. The two visual tools offered different approaches to promoting healthy eating.

Feature	MyPlate (Launched 2011)	Food Guide Pyramid (Replaced 2011)
Visual Representation	Simple plate and cup graphic.	A multi-tiered pyramid.
Focus	Proportions and balance on a single meal plate.	Daily servings from each food group represented by tiers.
Carbohydrate Emphasis	“Make half your grains whole”.	Grains formed the largest bottom tier, sometimes misinterpreted as a license for high-carbohydrate intake.
Fruits & Vegetables	Occupy half the plate, emphasizing their importance.	Higher up on the pyramid, sometimes seen as less significant than the base.
Message Simplicity	Intuitive and clear visual, easy to understand at a glance.	More complex to interpret, with confusing details about serving sizes.
Protein	Inclusive “Protein Foods” group covering various sources.	Separated into “Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts” group.

Practical Tips for Using MyPlate

Putting the MyPlate principles into practice can transform your diet for the better. Here are some actionable tips:

1. Vary Your Plate: The MyPlate icon reminds you to fill half your plate with colorful fruits and vegetables. Aim for a mix of different types and colors to maximize your nutrient intake.
2. Choose Whole Grains: Look for whole-wheat bread, brown rice, and oats. The fiber in whole grains keeps you feeling full longer and aids in digestion.
3. Explore Protein Sources: Don’t rely solely on meat. Incorporate fish, beans, lentils, nuts, and seeds into your meals to vary your protein routine.
4. Embrace Dairy Alternatives: For those who are lactose-free or vegan, MyPlate guidelines support fortified soy milk and other plant-based options.
5. Control Fats and Sugars: Remember that oils, added sugars, and sodium, while not on the diagram, should be limited. MyPlate.gov offers tips for choosing foods and beverages with less of these components.
6. Personalize Your Plan: Use the resources on MyPlate.gov to get a personalized eating plan based on your age, sex, weight, and activity level.

Conclusion

MyPlate provides a simple, effective blueprint for building healthier, more balanced meals. The visual guide focuses on the five essential food groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy. By understanding which of the following is not a diet component on the MyPlate.gov diagram?—and recognizing that oils are intentionally excluded—you gain a clearer perspective on balanced eating. This allows you to focus on nutrient-dense foods while still incorporating healthy fats in moderation, leading to a more informed and health-conscious approach to nutrition.

For more information on the guidelines and to build your personalized plan, visit the official MyPlate.gov website. MyPlate.gov

Frequently Asked Questions

What is the primary visual difference between MyPlate and the old Food Guide Pyramid?

The primary visual difference is that MyPlate uses a simple, intuitive image of a place setting divided into food group sections, while the older Food Guide Pyramid used a tiered, stacked pyramid graphic.

Why are oils not shown on the MyPlate diagram?

Oils are not a visual component on the MyPlate diagram because they are not a food group in the same sense as fruits or vegetables, and their use is encouraged in moderation, often incorporated into cooking, rather than as a separate, visible portion.

Does MyPlate include recommendations for physical activity?

While the MyPlate icon itself is a visual reminder for food choices, the MyPlate guidelines and resources found on the MyPlate.gov website do include recommendations for physical activity as part of a healthy lifestyle.

What is the significance of the dairy section being a separate circle next to the plate?

The separate circle for dairy represents a serving of milk or yogurt alongside the main meal, emphasizing its role in a balanced diet without needing a dedicated space on the main plate graphic.

Are beans and lentils considered vegetables or protein foods on MyPlate?

Beans, peas, and lentils are versatile and can be counted in either the vegetable group or the protein foods group, but not both in the same meal.

Does MyPlate give specific serving sizes?

While the MyPlate icon shows visual proportions, the specific recommended amounts for each food group depend on an individual's age, sex, weight, height, and activity level. MyPlate.gov offers a personalized plan tool to get specific serving sizes.

What are some criticisms of the MyPlate model?

Some critics argue that MyPlate doesn't provide enough detail on healthy food choices within each group, such as distinguishing between whole grains and refined grains or lean versus fatty proteins, although supplementary information is available on the website.