What is MyPlate?
MyPlate is a visual and easily understandable guide for healthy eating, developed by the United States Department of Agriculture (USDA). It depicts a balanced meal on a plate divided into four sections for fruits, vegetables, grains, and protein, with a separate cup for dairy. This design is intended to remind people to build healthy eating patterns by incorporating foods from all five groups. The emphasis is on variety and proportion, encouraging a colorful and diverse diet to ensure adequate intake of essential vitamins, minerals, and other nutrients. MyPlate also provides guidance on related topics, such as limiting added sugars, saturated fats, and sodium, and making half your plate fruits and vegetables.
The Five MyPlate Food Groups Explained
1. Fruits
Fruits are an excellent source of dietary fiber, potassium, and vitamins A and C. These nutrients are crucial for maintaining good health, and many people do not get enough of them. Fruits can be enjoyed in various forms, including fresh, canned, frozen, and dried. Whole fruits are generally the best choice, as fruit juices can have more sugar and lack the fiber of whole fruit. It is also recommended to choose canned fruits packed in 100% fruit juice or light syrup instead of heavy syrup.
- Example 1: Apple. A medium apple provides fiber, which aids in digestion and can help lower blood cholesterol.
- Example 2: Grapes. A handful of grapes, a source of antioxidants, can be a great snack option.
2. Vegetables
The vegetable section of MyPlate is the largest, emphasizing its importance in a healthy diet. Vegetables are naturally low in calories and provide a wide array of vitamins, minerals, and dietary fiber that help promote good health. To maximize nutrient intake, MyPlate encourages eating a variety of vegetables from different subgroups, such as dark green, red and orange, starchy, and beans and peas.
- Example 1: Broccoli. This dark green vegetable is a great source of vitamins C and K and fiber.
- Example 2: Carrots. A red and orange vegetable, carrots are rich in vitamin A, which is essential for vision and immune function.
3. Grains
The grains group includes foods made from wheat, rice, oats, cornmeal, and barley. Grains are divided into two main categories: whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm—providing more fiber, iron, and B vitamins. Refined grains have been milled to remove the bran and germ, losing some of these key nutrients. The guideline recommends making at least half of your grains whole grains.
- Example 1: Whole-wheat bread. This is a source of whole grains and provides essential fiber and nutrients.
- Example 2: Oatmeal. A bowl of oatmeal is a whole-grain option that can help you feel full longer.
4. Protein Foods
This group includes foods from both animal and plant-based sources that are rich in protein, which helps build and repair body tissues. Protein foods also provide iron, magnesium, and other important nutrients. MyPlate encourages varying your protein choices, including lean meats, poultry, seafood, eggs, nuts, and beans.
- Example 1: Lean ground beef. A lean or extra-lean option of ground beef can provide essential iron and protein.
- Example 2: Lentils. A plant-based protein, lentils are a fantastic source of protein, fiber, and iron.
5. Dairy
Dairy products, and fortified milk alternatives like soymilk, are key sources of calcium, potassium, and vitamin D, all vital for bone health. MyPlate recommends choosing fat-free or low-fat options to get the nutrients without the extra calories from fat. Dairy is represented by a separate cup next to the plate, signifying that it can be a beverage or an ingredient in your meal.
- Example 1: Low-fat milk. A glass of low-fat milk is a classic way to consume calcium and vitamin D.
- Example 2: Yogurt. A serving of yogurt, especially Greek yogurt, offers protein and calcium.
Making MyPlate a Practical Part of Your Diet
Adhering to the MyPlate model doesn't require a strict, boring diet. The principles are flexible and can be applied to a variety of cuisines and meal types. A one-dish meal like a stir-fry can still be balanced by ensuring it contains vegetables, a protein source like chicken or tofu, and a whole grain like brown rice. Even a sandwich can be a balanced meal by using whole-wheat bread (grains), adding lean meat or cheese (protein and dairy), and loading up on vegetables like lettuce and tomatoes. The key is mindful and varied eating throughout the day. For more information on applying MyPlate to everyday cooking, the official MyPlate.gov website offers numerous resources.
Comparison Table: MyPlate Food Groups
| Feature | Fruits | Vegetables | Grains | Protein Foods | Dairy |
|---|---|---|---|---|---|
| Recommended Portion | Fills one-quarter of the plate, with vegetables filling the other half. | Fills half of the plate, with fruits occupying the other half. | Fills one-quarter of the plate, ideally half whole grains. | Fills one-quarter of the plate. | Accompanies the meal, typically as a beverage or in a dish. |
| Key Nutrients | Dietary fiber, Potassium, Vitamin C. | Vitamins, Minerals, Dietary fiber. | Carbohydrates, Fiber, B vitamins. | Protein, Iron, Magnesium. | Calcium, Vitamin D, Potassium. |
| Best Choices | Whole fruits (e.g., apples, bananas) over juice. | Variety of colors (e.g., carrots, kale, broccoli). | Whole grains (e.g., brown rice, whole-wheat bread). | Lean meats, seafood, beans, nuts. | Fat-free or low-fat options. |
| Key Message | Add variety and color to your diet. | Make half your plate fruits and vegetables. | Make at least half your grains whole grains. | Vary your protein choices. | Choose fat-free or low-fat dairy. |
Conclusion
Understanding the five MyPlate food groups and incorporating their principles into your daily diet is a powerful step toward a healthier lifestyle. By making informed choices from the Fruits, Vegetables, Grains, Protein Foods, and Dairy categories, you can ensure your body receives the wide spectrum of nutrients it needs to thrive. The MyPlate model provides a simple, yet effective framework for building balanced and nourishing meals. Start by making small, positive changes to your plate, focusing on variety, proportion, and color, and you will be well on your way to better health.
Remember that MyPlate is a guide, and not every meal needs to be perfectly balanced, as long as your overall dietary pattern over time incorporates all the necessary food groups. For personalized dietary recommendations, visit the official MyPlate website and consult with a healthcare provider.
Visit MyPlate.gov for personalized eating plans and resources
