The Five Core Components of MyPlate
MyPlate is a user-friendly and effective tool for understanding balanced nutrition. Unlike its predecessor, the Food Pyramid, which was often criticized for complexity, MyPlate provides a clear and relatable visual guide for building healthy meals. The plan encourages variety and proper portioning across five key food groups, represented by color-coded sections. Below is a detailed breakdown of each component and the recommendations associated with it.
Fruits
The red section of the MyPlate graphic represents fruits. This group includes fresh, canned, frozen, or dried fruits, as well as 100% fruit juice, though whole fruits are emphasized for their higher fiber content. The goal is to make fruits and vegetables together comprise half of your meal. The MyPlate guidance encourages focusing on whole fruits rather than juice, as juices contain more sugar and calories per serving. A variety of fruits should be consumed daily to ensure a broad spectrum of vitamins, minerals, and antioxidants.
Vegetables
Occupying the largest section of the MyPlate, the green portion highlights vegetables. Like fruits, vegetables can be fresh, frozen, or canned, and 100% vegetable juice is also included. MyPlate divides the vegetable group into five subgroups: dark green vegetables, red and orange vegetables, beans and peas (which also count as protein), starchy vegetables, and other vegetables. A key message is to "vary your veggies" to take advantage of the different nutrients each type offers, and choosing low-sodium or no-salt-added canned versions is encouraged.
Grains
The orange section represents grains, which include any food made from wheat, rice, oats, cornmeal, barley, or other cereal grains. This covers a wide range of foods, such as bread, pasta, oatmeal, breakfast cereals, and tortillas. A crucial tip from the MyPlate guidelines is to "make half your grains whole grains". Whole grains contain the entire grain kernel and offer more fiber, magnesium, and zinc than refined grains, which have been processed. Examples of whole grains include whole-wheat bread, brown rice, and oatmeal.
Protein Foods
Represented by the purple section, the protein foods group provides the body with essential building blocks for muscles, skin, blood, and other tissues. This group is more comprehensive than just meat and includes a diverse range of foods.
MyPlate Protein Foods List:
- Meats and poultry: Lean cuts of beef, pork, and lamb, along with chicken and turkey with the skin removed.
- Seafood: Fish and shellfish.
- Eggs: A versatile and complete source of protein.
- Beans, peas, and lentils: These are also included in the vegetable group, offering flexibility in meal planning.
- Nuts and seeds: Includes almonds, peanuts, walnuts, and their corresponding butters like peanut butter.
- Processed soy products: Tofu, soybeans (edamame), and tempeh.
MyPlate encourages varying your protein choices and opting for lean or low-fat options.
Dairy
The blue circle off to the side of the plate represents the dairy group. This group includes all fluid milk products and many foods made from milk, provided they retain their calcium content. This includes milk, yogurt, and cheese. Fortified soy milk and yogurt are also included as a plant-based alternative. Cream, butter, and cream cheese are not part of the dairy group due to their lower calcium content and high fat. The recommendation is to choose low-fat or fat-free dairy products.
Comparison of MyPlate with the Older Food Pyramid
| Feature | MyPlate | Original Food Pyramid (1992) |
|---|---|---|
| Visual Aid | A simple, divided plate with a side cup for dairy. | A pyramid with broad horizontal bands. |
| Portioning | Explicitly shows relative portion sizes for each meal: half fruits and vegetables, and the other half grains and protein. | Confusing visual that emphasized a large base of grains, which led to high carbohydrate intake. |
| Inclusivity | Represents all food groups as equally important for a balanced meal. | The tiered structure suggested that some food groups were more important than others. |
| Clarity | Simple and easy to understand at a glance for average consumers. | Often misunderstood, requiring additional explanation and resources to use effectively. |
| Focus | Promotes a balanced meal composition and encourages variety within each group. | Criticized for not differentiating between healthy and unhealthy fats or refined and whole grains. |
How to Implement the MyPlate Plan
Making MyPlate a part of your daily routine can be simple by following these tips:
- Breakfast: Start your day with a whole grain cereal topped with fruit and pair it with a glass of low-fat milk.
- Lunch: For a sandwich, use whole-wheat bread and fill it with lean protein like turkey, plus plenty of vegetables like lettuce and tomato. Add a fruit on the side.
- Dinner: When making a stir-fry, include a variety of colorful vegetables, a lean protein source like chicken or tofu, and serve it over brown rice.
- Snacks: Choose snacks that combine different food groups, such as yogurt with fruit and nuts, or carrot sticks with hummus.
Conclusion
The MyPlate plan offers a straightforward and highly visual guide to building healthy, balanced meals that include the core food groups: fruits, vegetables, grains, protein foods, and dairy. By encouraging the consumer to fill half their plate with fruits and vegetables, and divide the other half between grains and protein, it simplifies the process of making nutritious choices. The focus on variety within each group, and the promotion of low-fat and whole-grain options, ensures a nutrient-dense diet that supports overall health and well-being. Resources available on the MyPlate.gov website further assist individuals in customizing their eating plan based on personal needs.
Optional Outbound Link: For personalized recommendations based on your age, sex, and activity level, you can generate a custom MyPlate plan on the official MyPlate.gov website.
