The Foundation: Dietary Guidelines for Americans
MyPlate reflects the Dietary Guidelines for Americans. The USDA and HHS jointly publish this evidence-based report every five years. The guidelines guide federal nutrition programs, policies, and education, including MyPlate. A committee of independent scientific experts, who review the latest nutrition research, creates the guidelines.
The Scientific Review Process
Before the Dietary Guidelines are updated, a committee of health professionals reviews nutrition science. They evaluate hundreds of research papers and studies. Their findings update the federal guidelines, ensuring the advice given is based on the most current and authoritative scientific evidence available. This expert process provides the scientific basis for MyPlate.
A Visual Guide: Translating Science into Practice
MyPlate was developed to translate dietary guidelines into a simple visual for the public. The Food Pyramid was often considered confusing. MyPlate uses a place setting to illustrate the balance of food groups.
MyPlate's Five Food Groups
The icon divides a plate into five sections, each representing a key food group. The proportions promote a balanced diet.
- Vegetables: The largest section emphasizes vegetables, including dark green, red and orange, starchy, and beans and peas.
- Fruits: The next largest section promotes whole fruits over juices, which contain added sugars and lack fiber.
- Grains: This section recommends at least half of your grain intake be whole grains, such as whole-wheat bread, brown rice, and oatmeal.
- Protein Foods: This includes lean meats, poultry, seafood, eggs, beans, peas, and nuts, encouraging a varied "protein routine".
- Dairy: Represented by a circle, this group highlights fat-free or low-fat milk, yogurt, and fortified soy milk for calcium and vitamin D.
Comparison with the Food Pyramid
Comparing MyPlate to the Food Pyramid reveals its design choices.
| Feature | MyPlate | Food Pyramid |
|---|---|---|
| Visual Representation | Simple place setting. | Abstract pyramid. |
| Proportionality | Shows proportions for each food group. | Proportions were less intuitive. |
| Message Simplicity | Focuses on balancing food groups at each meal. | Focused more on total diet and servings. |
| Emphasis on Variety | Encourages variety within and between food groups. | Less visual emphasis on variety within groups. |
| Portion Control | Encourages portion control through the plate graphic. | Included serving ranges that were harder for consumers to visualize. |
| Physical Activity | Does not explicitly feature physical activity on the icon. | Included a figure climbing stairs. |
Personalizing the Recommendations
The MyPlate icon provides a general template, but recommendations can be personalized. The MyPlate website offers the "MyPlate Plan," using a person's age, sex, height, weight, and physical activity level to generate a specific daily eating plan. This tool adapts the guidelines to diverse needs and calorie requirements. MyPlate promotes mindful eating, including tips to reduce intake of sodium, saturated fat, and added sugars, and to choose nutrient-dense foods. This approach, rooted in the Dietary Guidelines, provides a view of healthy eating.
Conclusion: The Purpose of the MyPlate Model
MyPlate's recommendations are based on the Dietary Guidelines for Americans. The MyPlate icon translates nutritional science into a simple guide for meals. By illustrating proportional servings of five food groups, it promotes balanced eating. Visit MyPlate.gov for more information.
The Core Principles MyPlate Embodies
- Focus on Whole Fruits: Encourages selecting whole fruits over juices to maximize fiber intake.
- Vary Your Veggies: Recommends eating a range of vegetables to ensure a broad spectrum of vitamins and minerals.
- Make Half Your Grains Whole Grains: Promotes choosing whole-grain options over refined grains.
- Vary Your Protein Routine: Suggests incorporating diverse protein sources, including seafood, poultry, beans, and nuts.
- Move to Low-Fat or Fat-Free Dairy: Advises choosing lower-fat dairy options or fortified soy alternatives to limit saturated fat intake.
- Limit Added Sugars, Saturated Fat, and Sodium: Encourages reducing the intake of these components for improved health outcomes.
Conclusion: Simple, Science-Based Guidance
MyPlate is a tool for nutrition education. Based on the Dietary Guidelines for Americans, it provides a framework for healthier food choices. MyPlate makes a complex topic understandable and applicable, enabling individuals to build healthier eating patterns.
