The Shift from Food Pyramid to MyPlate
For decades, the Food Pyramid was the primary visual representation of the U.S. government’s dietary recommendations. In 2011, this model was replaced with MyPlate, a simpler, more accessible icon designed to visually guide Americans toward healthier eating habits. MyPlate moved away from the complex hierarchical structure of the pyramid, offering a more intuitive plate-based model that emphasizes the importance of balanced proportions at every meal. The icon is based on the Dietary Guidelines for Americans, which are updated every five years by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS).
A Detailed Look at MyPlate’s Components
MyPlate divides a dinner plate into four distinct sections, with a separate side element for dairy. The main message is to make smart choices from each of the five food groups to build a healthy and balanced diet.
Make Half Your Plate Fruits and Vegetables
This is perhaps the most significant visual change from the Food Pyramid. By designating half of the plate to fruits and vegetables, MyPlate emphasizes the consumption of these nutrient-rich foods.
Fruits: The guideline encourages focusing on whole fruits—fresh, frozen, canned, or dried—rather than fruit juices, which often contain high amounts of added sugar.
- Examples include: berries, apples, bananas, and melons.
Vegetables: The recommendation is to vary your veggies throughout the week to get a wide range of nutrients. Different colors and types offer different benefits.
- Examples include: dark green vegetables (broccoli, spinach), red and orange vegetables (carrots, tomatoes), beans and peas, and starchy vegetables (potatoes, corn).
Fill a Quarter with Grains
The grains section of MyPlate is a reminder to choose carbohydrates wisely. The key takeaway is to make at least half of your grains whole grains. Whole grains contain the entire grain kernel, providing more fiber and nutrients than refined grains.
- Whole Grains: Brown rice, quinoa, whole-wheat bread, and oatmeal.
- Refined Grains: White bread, white rice, and many baked goods.
Choose Lean Proteins
The protein portion of the plate should be filled with varied and lean sources. This group includes not only meat and poultry but also plant-based options, which are often lower in saturated fat.
- Examples of protein sources:
- Lean meats (e.g., skinless chicken or turkey breast)
- Seafood (e.g., fish, shellfish)
- Plant-based options (e.g., beans, lentils, tofu, nuts)
- Eggs
Include Dairy or Fortified Alternatives
Next to the plate, MyPlate includes a representation of a glass for dairy. The guidance is to consume low-fat or fat-free dairy products. For those who don't consume dairy, fortified soy milk or other fortified alternatives are recommended to ensure adequate calcium intake.
Additional Guidelines Beyond the Plate
MyPlate goes beyond the visual representation by offering further dietary guidance for making healthy choices. These recommendations are detailed in the official Dietary Guidelines for Americans.
- Limit Added Sugars: Be mindful of foods and beverages with high amounts of added sugars, such as sodas, energy drinks, and desserts.
- Reduce Saturated Fats: Replace sources of saturated fat, like fatty meats and butter, with healthy oils and fats found in foods like nuts, seeds, and avocados.
- Lower Sodium Intake: Prepare foods with less salt and choose low-sodium versions of canned or processed foods.
- Incorporate Physical Activity: While not on the plate itself, the guidelines consistently stress the importance of balancing food intake with physical activity for overall health.
MyPlate vs. Harvard's Healthy Eating Plate Comparison
While MyPlate is the official US government guide, other organizations have created their own plate-based guides. Harvard's Healthy Eating Plate is a prominent example, offering a slightly different perspective on certain food groups.
| Feature | MyPlate (USDA) | Harvard Healthy Eating Plate | What the Differences Mean |
|---|---|---|---|
| Grains | "Make half your grains whole grains." | "Make most of your grains whole grains." | Harvard is more specific and stricter about whole grain consumption. |
| Protein | "Vary your protein routine." | Specifies healthy proteins (fish, poultry, beans, nuts) and explicitly limits red and processed meats. | Harvard offers clearer guidance on protein quality. |
| Dairy | Encourages low-fat or fat-free dairy or fortified soy. | Recommends water as the primary beverage, with dairy as a limited option. | Harvard emphasizes water over dairy, suggesting dairy isn't a mandatory part of a healthy diet. |
| Oils | Includes healthy oils implicitly in other groups. | Explicitly includes a "healthy oils" component. | Harvard makes it clearer that healthy fats are a crucial part of a balanced diet. |
Utilizing MyPlate in Daily Life
Applying the MyPlate model to your daily eating habits doesn't require complex calculations, but rather a simple visual check.
- Look at Your Plate: Before you eat, quickly visualize how your meal measures up against the MyPlate recommendations. Are fruits and vegetables filling half the space? Is your grain a whole grain? Is your protein source lean?
- Make Simple Swaps: Small changes add up. Instead of a side of white rice, choose brown rice. Swap out a sugary soda for a glass of water. Substitute processed meat with fish or beans for a few meals each week.
- Use Official Resources: The
myplate.govwebsite offers a wealth of free tools, including a personalized plan builder, recipes, and shopping tips to help you apply the guidelines to your life. For instance, the "Start Simple with MyPlate" app allows you to set and track daily food goals.
Conclusion
The US government's healthy eating plate, MyPlate, offers a straightforward and accessible visual guide for building balanced meals. Its description emphasizes filling half of your plate with fruits and vegetables, choosing whole grains for a quarter, and varying lean protein sources for the remaining quarter, all while pairing it with low-fat dairy or an alternative. By incorporating the additional guidelines on limiting sodium, saturated fats, and added sugars, individuals can use this model to make healthier dietary choices every day. Its simplicity makes it a powerful tool for promoting better nutrition across a wide range of ages and lifestyles.
