Origins and Development of MyPlate
Introduced by the U.S. Department of Agriculture (USDA) in 2011, MyPlate replaced the long-standing Food Pyramid, which had been criticized for being overly complex and difficult for many people to apply. The new icon was designed to provide a clearer, more practical approach to daily nutrition, using a familiar place setting to visually represent the five food groups: fruits, vegetables, grains, protein foods, and dairy. The modern graphic and associated resources were created to translate the scientific recommendations from the Dietary Guidelines for Americans into actionable advice for the public.
The Five Food Groups Explained
MyPlate divides a meal into five distinct food groups, each with its own health benefits and recommendations for inclusion in a balanced diet.
- Fruits: This group includes whole fruits (fresh, frozen, canned, or dried), as well as 100% fruit juice. The guide encourages focusing on whole fruits to maximize fiber intake. Fruits are a source of essential vitamins, minerals, and dietary fiber.
- Vegetables: MyPlate emphasizes varying your vegetable intake, including dark green, red and orange, starchy, and other vegetables. Both fresh, frozen, and low-sodium canned options are recommended. Vegetables are packed with nutrients and fiber.
- Grains: This section is divided into whole grains and refined grains. A key message of MyPlate is to make at least half of your grain intake whole grains, such as whole-wheat bread, brown rice, or oatmeal. Whole grains provide more fiber and nutrients than refined grains.
- Protein Foods: This diverse group includes lean meats, poultry, seafood, eggs, beans, peas, lentils, nuts, and seeds. The guide encourages varying your protein sources and selecting leaner options.
- Dairy: The dairy group includes milk, yogurt, and cheese, as well as fortified soy alternatives. Low-fat or fat-free options are recommended to limit saturated fat intake. Calcium is a key nutrient from this group.
How to Build a Balanced Plate with MyPlate
The fundamental principle of MyPlate is portioning your meal. The visual icon shows that approximately half your plate should be filled with fruits and vegetables, while the other half is for grains and protein. A serving of dairy is represented by a side dish, such as a glass of milk or a container of yogurt.
Practical MyPlate Principles
To effectively use the MyPlate guidelines, consider these practical tips:
- Balance Your Portions: Visualize your plate as divided into four sections. Fill half with fruits and vegetables, and divide the other half between grains and protein foods.
- Choose Nutrient-Dense Foods: Opt for options that provide a lot of nutrients without excess calories from added sugars, saturated fat, and sodium. Look for whole fruits instead of juice and whole grains instead of refined grains.
- Vary Your Choices: Eating a variety of foods from within each food group ensures a wider array of nutrients. For example, eat different colors of vegetables and different types of protein foods.
- Drink Water: The guide encourages drinking water instead of sugary beverages to stay hydrated without extra calories.
- Control Sodium and Fats: Be mindful of added sugars, saturated fats, and sodium. The MyPlate website and related resources offer guidance on these limits.
MyPlate vs. The Food Pyramid: A Comparison
MyPlate and its predecessor, the Food Pyramid, both provided dietary guidance but used different visual and messaging strategies. The transition reflected a shift towards a more intuitive, meal-based approach.
| Feature | MyPlate (2011) | Food Pyramid (1992) |
|---|---|---|
| Visual Aid | A simple dinner plate graphic divided into five food groups. | A pyramid with tiers of food groups, with the largest group (grains) at the bottom. |
| Portion Emphasis | Clear, visual representation of proportions for a single meal (half plate fruits/vegetables). | Less clear portion size emphasis; used a complex system of serving ranges. |
| Key Message | Focuses on balanced meals and what to eat, emphasizing fruits and vegetables. | Focused on food groups to limit and the idea that certain food groups are more important than others. |
| Customization | Offers online tools and personalized plans based on age, sex, and activity level. | Provided general guidelines without robust personalization options. |
| Guidance | Provides practical, real-world advice for building meals. | Often seen as more confusing, abstract, and harder to apply to daily life. |
Additional Tools and Resources from MyPlate
The USDA provides a suite of online tools to help individuals implement the MyPlate principles effectively. These include personalized eating plans, healthy recipes, and a mobile app.
- MyPlate Plan: This tool allows users to get a personalized daily eating plan with food group targets based on age, sex, height, weight, and activity level.
- Start Simple with MyPlate App: A mobile application that helps users set daily food goals, track their progress, and earn badges for healthy eating habits.
- MyPlate Kitchen: An online database of healthy, budget-friendly recipes and resources to build nutritious meals.
- Shop Simple with MyPlate: Provides budget-friendly shopping tips and food savings in your area.
Conclusion
In summary, the MyPlate food guide represents a major advancement in dietary communication, moving from a complex pyramid model to a simple, intuitive plate graphic. Its core principles—making half your plate fruits and vegetables, choosing whole grains, varying protein sources, and opting for low-fat dairy—offer a practical framework for building healthier, balanced meals. By utilizing the comprehensive resources available on the official website and mobile app, individuals can easily customize their diet to meet their nutritional needs and improve their overall health. Ultimately, MyPlate is a powerful, science-backed tool designed to empower Americans to make smarter, more informed food choices every day. You can access more information and personalized plans through the official MyPlate.gov website.
