Primary Differences Between MyPlate and the Harvard Healthy Eating Plate
While both the USDA's MyPlate and the Harvard Healthy Eating Plate use a visual representation of a meal to promote balanced eating, they diverge significantly in two key areas: the guidance on specific food quality and the recommendations for beverages and healthy fats. The Harvard model is generally considered more detailed and science-backed, addressing shortcomings found in the USDA's more general approach.
Difference 1: The Emphasis on Food Quality and Specificity
MyPlate presents broad food groups, offering a general outline for a balanced meal. For example, it simply features 'Grains' and 'Protein Foods'. However, this simplicity leaves room for interpretation that can lead to less healthy choices. A person following MyPlate could fill their plate with refined grains like white bread and unhealthy protein sources like processed meats and still technically meet the guidelines.
In contrast, the Harvard plate prioritizes food quality by providing more specific instructions:
- Grains: It specifies "Whole Grains" and advises limiting refined grains. This distinction is crucial, as whole grains are rich in fiber and nutrients, while refined grains act similarly to sugar in the body.
- Protein: It encourages healthier protein sources such as fish, poultry, beans, and nuts, while explicitly recommending limiting red meat and avoiding processed meats. This is based on strong evidence linking high consumption of processed and red meats to increased risk of chronic diseases like heart disease and cancer.
- Vegetables: It suggests a variety of vegetables but points out that starchy vegetables like potatoes should not be counted in this category.
This higher level of detail in the Harvard model helps guide people toward nutritionally superior options within each food group, moving beyond the basic proportions advocated by MyPlate.
Difference 2: Beverages and the Inclusion of Healthy Fats
The second major difference lies in the beverage and fat recommendations. MyPlate includes a prominent dairy section, suggesting dairy be consumed with each meal. This has been criticized as potentially being influenced by the dairy industry, as evidence suggests that high dairy intake isn't necessary for bone health and may carry certain health risks.
In contrast, the Harvard plate makes two key changes:
- Beverages: It replaces the dairy glass with a glass of water, emphasizing water as the primary beverage choice. It also suggests limiting dairy to one or two servings a day.
- Healthy Oils: It explicitly features a bottle of healthy oil, such as olive or canola, to be used in cooking and on salads. MyPlate is silent on the subject of healthy fats, which is a significant omission given their importance for heart health and cholesterol management.
By prioritizing water and healthy fats while de-emphasizing dairy, the Harvard plate offers more comprehensive and modern nutritional advice.
Detailed Comparison: A Side-by-Side Look
| Feature | USDA MyPlate | Harvard Healthy Eating Plate |
|---|---|---|
| Beverage | A glass of dairy (milk) is shown. | A glass of water is shown; advises limiting dairy to 1-2 servings daily. |
| Oils/Fats | Silent on oils, which can lead to low-fat, high-carb diets. | Explicitly includes a bottle of healthy plant oils (olive, canola) and advises avoiding trans fats. |
| Grains | Displays a 'Grains' section, which can include refined grains. | Explicitly recommends 'Whole Grains' and limiting refined grains. |
| Proteins | Displays a 'Protein Foods' section without distinction. | Encourages healthy protein (fish, beans) while limiting red meat and avoiding processed meat. |
| Vegetables | Displays a 'Vegetables' section; does not distinguish between types. | Encourages a variety of vegetables but excludes potatoes. |
| Physical Activity | Does not mention physical activity. | Includes a visual reminder to 'Stay Active'. |
Broader Context and Influences
The differences between these two models stem from their origins and governing principles. MyPlate is a federal guideline developed by the USDA, an agency that also serves agricultural interests. As such, its recommendations may be influenced by food industry pressure, explaining the emphasis on dairy and the lack of specificity on red and processed meats. In contrast, the Harvard Healthy Eating Plate was created by nutrition experts at the Harvard T.H. Chan School of Public Health, based exclusively on the best available science and free from political or commercial pressures.
How to Choose the Right Plate for You
For individuals seeking a simple, general guide to balanced eating, the USDA's MyPlate can be a useful starting point. Its straightforward visual is easy to understand. However, for those seeking more specific, evidence-based guidance to maximize health benefits and reduce the risk of chronic disease, the Harvard plate offers a superior model. The best approach for most people is to use MyPlate as a foundational concept, then refine their food choices using the more specific and health-conscious recommendations from the Harvard plate. Ultimately, the best dietary tool is the one that empowers you to make lasting, healthy changes. You can explore the Harvard model further via their official resource here: Harvard Healthy Eating Plate.
Conclusion: Beyond the Plate
The core distinction between the USDA MyPlate and the Harvard plate isn't just a visual one; it represents two different philosophies of dietary advice. MyPlate provides a simple, basic framework, while the Harvard plate offers a more sophisticated, evidence-based approach that emphasizes quality over quantity and provides actionable guidance on beverages and fats. While both encourage consuming fruits, vegetables, grains, and protein, the Harvard model's additional layers of detail—focusing on whole grains, healthy proteins, and specific fat and beverage choices—empower individuals to make more informed decisions for long-term health.
