A Visual Guide to Healthy Eating
Since its introduction, the MyPlate icon has served as a powerful, easy-to-understand visual aid for building balanced meals. It is based on the idea that healthy eating is about balance, not just counting calories or fat grams. The guide is meant to help people visualize the types and proportions of foods they should be consuming to meet their nutritional needs.
The Five Food Groups Explained
MyPlate clearly segments the plate into five distinct food groups, along with a side serving of dairy, to help people plan nutritious meals.
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Fruits: This group includes all fresh, frozen, canned, and dried fruits, as well as 100% fruit juice. Fruits are naturally low in calories, fat, and sodium, and are packed with nutrients like potassium, fiber, vitamin C, and folate. The guide emphasizes consuming whole or cut-up fruit over juice to get the benefits of dietary fiber.
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Vegetables: As the largest section on the plate, the vegetable group is a key source of essential vitamins and minerals. MyPlate divides vegetables into five subgroups: dark green, red and orange, starchy, beans/peas/lentils, and others. This variety is crucial for a broad range of nutrients and is a primary reason why MyPlate suggests making half your plate fruits and vegetables.
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Grains: This group includes any food made from wheat, rice, oats, cornmeal, barley, or other cereal grains, such as bread, pasta, and oatmeal. Grains are divided into two subgroups: whole grains (which contain the entire grain kernel) and refined grains (which have been processed). MyPlate advises making at least half of your grain choices whole grains to maximize dietary fiber intake.
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Protein Foods: The protein group provides the body with the building blocks for bones, muscles, skin, and blood. It includes seafood, lean meats, poultry, eggs, nuts, seeds, and soy products. MyPlate encourages variety within this group and recommends choosing lean options and incorporating seafood rich in omega-3 fatty acids.
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Dairy: Positioned as a separate cup next to the plate, the dairy group provides important nutrients such as calcium, potassium, vitamin D, and protein for strong bones and teeth. It includes milk, yogurt, and cheese, with a recommendation for low-fat or fat-free options. Calcium-fortified soy milk and soy yogurt are also included in this group.
Comparison Table: MyPlate vs. The Old Food Pyramid
| Feature | MyPlate | Old Food Pyramid |
|---|---|---|
| Primary Visual | A place setting divided into food group sections, plus a cup for dairy. | A pyramid with a wide base for grains and a narrow top for fats/oils. |
| Portion Emphasis | Promotes balancing proportions of food groups on a plate at each meal, with half consisting of fruits and vegetables. | Focused on a recommended number of daily servings from each food group, without a clear visual representation of a meal. |
| Main Message | Balance, variety, and portion control using a simple visual. | Emphasized a hierarchy, suggesting to eat more from the base and less from the top. |
| Focus on Fruits/Veggies | Half the plate is dedicated to fruits and vegetables, prioritizing them. | Fruits and vegetables were separate layers, given less prominent emphasis than grains. |
| Treatment of Fats | Does not show a separate group for fats or oils on the graphic, as they are part of other foods. | Included a small top section for fats, oils, and sweets. |
How to Apply MyPlate to Your Daily Meals
Making MyPlate a reality is a simple and effective strategy for improving your overall diet. The key is to start with small, consistent changes.
- Vary Your Veggies: Make an effort to eat a variety of different types and colors of vegetables throughout the week. Try adding different veggies to soups, stir-fries, and sauces. Consider adding grated carrots or zucchini to meatloaf or spaghetti sauce.
- Focus on Whole Fruits: Opt for whole fruits over fruit juice to get the added fiber. When buying canned or frozen fruit, check labels for products without added sugars.
- Make Half Your Grains Whole Grains: Replace refined grains like white bread or white rice with whole-grain alternatives such as brown rice, whole-wheat pasta, or whole-grain bread. Check the ingredient list to ensure the word 'whole' appears before the grain name.
- Go Lean with Protein: Choose lean or low-fat meat and poultry options. Incorporate more plant-based proteins like beans, peas, lentils, nuts, and seeds. Aim for at least 8 ounces of seafood per week.
- Move to Low-Fat Dairy: Choose fat-free or low-fat milk, yogurt, and cheese most often. For those who are lactose intolerant, fortified soy milk or yogurt are excellent alternatives.
Conclusion
MyPlate provides a simple yet powerful framework for understanding and achieving a balanced diet by highlighting what are the five food groups MyPlate illustrates. Its visual representation encourages individuals to prioritize fruits and vegetables, choose whole grains, select lean protein options, and incorporate low-fat dairy. By following these basic principles and focusing on variety, you can create healthier and more nutritious meals to support your long-term health. The guidelines are a practical tool for making incremental improvements toward a healthier lifestyle.
For more detailed information, including your own personalized MyPlate plan, visit the official MyPlate website at https://www.myplate.gov.
