What is MyPlate and Why Are Oils Omitted?
MyPlate is the current nutrition guide published by the United States Department of Agriculture (USDA). It replaced the iconic Food Pyramid in 2011 to provide a simpler, more modern visual representation of a healthy diet. The graphic shows a plate divided into four sections (fruits, vegetables, grains, protein foods) with a smaller circle for dairy on the side. The omission of oils from this main visual is a strategic choice meant to emphasize their unique role in a healthy diet.
The Five MyPlate Food Groups
To understand why oils are not a food group, it's crucial to first recognize the five groups that are included:
- Fruits: This group includes all whole fruits, as well as 100% fruit juice, whether fresh, canned, frozen, or dried. The MyPlate recommendations encourage eating a variety of fruits, but prioritize whole fruits over juice, which often has less fiber and more sugar.
- Vegetables: Similar to fruits, this group covers all vegetables and 100% vegetable juice in any form. The USDA breaks this group down further into five subgroups based on nutrient content: dark-green vegetables, red and orange vegetables, beans, peas, and lentils, starchy vegetables, and other vegetables.
- Grains: Any food made from wheat, rice, oats, cornmeal, barley, or other cereal grains is a grain product. The grains group is divided into whole grains and refined grains, with a recommendation that at least half of one's grain intake should be whole grains.
- Protein Foods: This group is extensive and includes all foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; nuts, seeds, and soy products. The guidelines emphasize varying one's protein sources to get a range of nutrients.
- Dairy: The dairy group consists of milk, yogurt, cheese, lactose-free milk, and fortified soy milk and yogurt. Foods made from milk with low calcium content and high fat, like cream cheese and butter, are excluded.
Why Oils Are Not A Food Group
Oils are fats that are liquid at room temperature. While they are not visually represented on the MyPlate graphic as a food group, they are not eliminated from dietary guidelines altogether. Instead, they are discussed separately because they should be consumed in moderation. The key reasons for their exclusion as a distinct food group are:
- Nutrient Profile: Oils provide important essential fatty acids and Vitamin E but are not a primary source of the broad range of vitamins and minerals found in the core food groups. They are also very calorie-dense, which necessitates smaller, more controlled consumption.
- Visual Hierarchy: The visual design of MyPlate is intended to provide simple, actionable guidance. Including oils as a full-fledged group would require designating a larger portion on the plate, which could mislead consumers into thinking they should consume oils in the same proportion as fruits or vegetables.
- Moderation Message: By addressing oils separately, the USDA can more effectively communicate the message of moderation. The guidelines highlight that most of the fat consumed should be in the form of healthier, unsaturated oils, while saturated and solid fats should be limited.
The Importance of Healthier Oil Choices
Although not a main group, incorporating healthy oils is vital for a balanced diet. The guidelines suggest choosing plant-based oils like olive, canola, and sunflower oil, which are high in monounsaturated or polyunsaturated fats. This is in contrast to solid fats, like butter or lard, and saturated fat-heavy tropical oils like coconut oil, which are considered a part of the discretionary calorie allowance due to their potential health risks.
Comparison of MyPlate Groups and Supplemental Guidance
| Feature | MyPlate Food Groups (e.g., Vegetables, Grains) | Supplemental Guidance (Oils, Added Sugars, Saturated Fats) |
|---|---|---|
| Visual Representation | Prominently displayed on the main MyPlate graphic, showing proportion and balance. | Not visually represented on the main plate diagram. Mentioned in accompanying resources and text. |
| Dietary Recommendation | Consume a significant portion of your daily diet from these groups. Fill half your plate with fruits and vegetables, and a quarter with grains and protein. | Consume in moderation and watch intake. Recommended daily amounts are provided separately, not as a plate portion. |
| Primary Purpose | To provide a balanced intake of macro and micronutrients. | To provide essential nutrients in controlled amounts (oils) or to be limited (added sugars/saturated fats) for better health outcomes. |
| Examples | Broccoli, brown rice, chicken breast, yogurt | Olive oil, salad dressing, mayonnaise, coconut oil (limited) |
What About Other Unrepresented Foods?
Beyond oils, other items are also intentionally left off the MyPlate graphic to simplify the primary message of focusing on the five main groups. These include added sugars, saturated fats, sodium, and alcohol. By focusing on filling your plate with the five core groups, you naturally reduce your intake of these less-nutritious components. For a comprehensive approach, MyPlate's online tools offer personalized plans that incorporate guidelines for these other dietary elements.
Conclusion
In summary, the reason 'Oils' is the correct answer to what is not included as a graphic representation in MyPlate is because it is not considered a primary food group by the USDA. The MyPlate visual is designed to provide a simple, immediate guide for balancing core nutrient-rich food groups. While healthy oils are an essential part of a complete diet, their moderate use is emphasized through supplementary dietary guidelines rather than a dedicated section on the iconic plate. This approach allows the MyPlate graphic to remain clean, clear, and focused on the foundational components of a healthy meal.
