The MyPlate icon, a simple and recognizable place setting, was developed by the U.S. Department of Agriculture (USDA) to serve as a modern-day guide for healthy eating. It is not merely a replacement for the food pyramid but a fundamental shift in how nutrition is communicated to the public, focusing on the context of a meal. The core mission is to prompt consumers to think differently about their food choices and encourage them to build a healthier plate at mealtimes.
The Five Food Groups of MyPlate
MyPlate divides the plate and a side cup into five essential food groups, each providing vital nutrients for overall health. By visualizing these proportions, individuals can better plan their meals and ensure they are consuming a balanced variety of foods throughout the day.
Vegetables
- This section, comprising the largest portion of the plate along with fruits, encourages consuming a variety of vegetables from five subgroups: dark green, red and orange, starchy, beans and peas, and other vegetables.
- They are rich in vitamins, minerals, and fiber and are encouraged in greater quantities than other groups.
Fruits
- The smaller fruit section on the plate reminds people to fill half their plate with fruits and vegetables combined.
- It emphasizes consuming whole fruits over fruit juices to benefit from higher fiber content.
Grains
- This category, one of the two smaller sections, promotes making at least half of your grain choices whole grains.
- Examples include whole-wheat bread, brown rice, and oatmeal, which provide fiber and other key nutrients.
Protein Foods
- The final section on the plate represents protein foods.
- MyPlate encourages varying protein sources, including lean meats, poultry, seafood, eggs, nuts, seeds, and legumes.
Dairy
- The dairy group is represented by a separate 'cup' next to the plate, signifying a recommended serving of milk, yogurt, or cheese.
- It emphasizes choosing fat-free or low-fat options to reduce calorie intake.
MyPlate vs. MyPyramid: The New Approach to Nutrition Guidance
The transition from the MyPyramid icon to MyPlate represented a significant change in how the USDA presented dietary recommendations. The newer, simpler image was a response to consumer feedback that the pyramid was complex and less practical for daily meal planning.
| Feature | MyPlate (2011) | MyPyramid (2005) |
|---|---|---|
| Core Image | A simple plate with a cup, a familiar visual for mealtime. | A vertical pyramid with colored bands, often seen as a complicated design. |
| Message | 'Build a healthy plate' by showing proportional representation of food groups at a single meal. | Emphasized physical activity and the importance of proportionality, moderation, and variety through a complex visual. |
| Practicality | Intuitive and easy to apply during meal preparation, making it accessible to a wider audience. | Less practical for visualizing what a single meal should look like. |
| Key Focus | Focuses on five food groups presented in a visually balanced way. | Included a wider range of messages (e.g., physical activity, gradual improvement) that were often missed by consumers. |
The MyPlate model’s simplicity and directness in visually representing a single meal's composition have made it a more effective educational tool for consumers. It brings the concept of a balanced diet from an abstract guide to a concrete, actionable plan.
More Than an Icon: The Broader MyPlate Initiative
The icon itself is just one piece of a broader communication strategy from the USDA. The MyPlate initiative includes a wealth of online tools and resources designed to help individuals and families make healthier eating choices.
- MyPlate Plan: A personalized guide providing specific food group targets based on age, sex, height, weight, and activity level.
- Start Simple with MyPlate App: A mobile application that allows users to set daily food goals and track their progress.
- MyPlate Kitchen: A resource for finding healthy, budget-friendly recipes aligned with MyPlate principles.
- Educational Materials: Resources for educators, health professionals, and the public to promote and facilitate the use of MyPlate.
These resources extend the icon’s reach, offering practical, personalized support beyond the initial visual reminder. They address common challenges like cost and complexity, making healthy eating more attainable for a diverse range of individuals. For example, the Shop Simple with MyPlate tool helps consumers find cost-saving grocery tips.
Tips for Applying the MyPlate Principles
- Make Half Your Plate Fruits and Vegetables: Prioritize filling half of your plate with these nutrient-dense foods at every meal. Opt for a variety of colors to maximize your vitamin and mineral intake.
- Focus on Whole Grains: Replace refined grains like white bread and pasta with whole-grain versions, such as whole-wheat bread, brown rice, and oatmeal, to increase fiber.
- Vary Your Protein Routine: Include a mix of lean meats, poultry, seafood, beans, and nuts. Seafood is recommended twice a week.
- Move to Low-Fat Dairy: Choose fat-free or low-fat (1%) milk, yogurt, and cheese. Calcium-fortified soy milk is also included in this group.
- Be Mindful of Portions: The icon provides a visual guide, but portion control is still important. Avoid oversized portions, which can lead to consuming excess calories.
Conclusion
The purpose of the MyPlate icon is to provide a simple, visual, and actionable guide for building healthier, balanced meals. By replacing the more abstract food pyramid with a familiar plate setting, the USDA made its dietary recommendations more accessible to the average consumer. The icon, supported by a suite of online tools and resources, encourages variety and proportion in eating, serving as a powerful educational tool to promote healthier eating habits across the nation. It is a foundational element of a larger strategy to combat chronic illnesses linked to poor dietary choices.
For more detailed information on meal planning and nutrition resources, visit the official MyPlate website at www.myplate.gov.
