Comparing Two Dietary Models: Harvard Healthy Eating Plate vs. MyPlate
For decades, the United States government has issued dietary guidelines to help its citizens make healthy food choices. In 2011, the USDA introduced MyPlate, replacing the food pyramid with a simpler, plate-based graphic. In response, and based on more recent scientific findings, nutrition experts at the Harvard T.H. Chan School of Public Health developed their own Healthy Eating Plate. The Harvard model points consumers toward the healthiest choices within major food groups, specifically addressing several areas where the MyPlate model is less clear or influenced by lobbying. The most significant features distinguishing the Harvard plate include specific guidance on fat quality, beverage choices, grain types, and the integration of physical activity.
The Role of Healthy Fats
One of the most notable features of the Harvard Healthy Eating Plate is its explicit inclusion of a bottle of healthy oils. While MyPlate is silent on the topic of dietary fats, the Harvard model directly encourages the use of heart-healthy, plant-based oils, such as olive, canola, soy, and sunflower oils. It also advises consumers to limit butter and avoid trans fat entirely. This guidance counters the low-fat message that has long been prevalent in dietary recommendations, providing a more scientifically supported approach to fat consumption for heart health.
Prioritizing Water and Limiting Dairy
Another key differentiator is the Harvard plate's beverage recommendation. While MyPlate includes a dairy cup alongside the main plate, implicitly recommending milk or other dairy products, the Harvard plate explicitly champions water as the primary beverage choice. It suggests limiting milk and dairy products to just one to two servings per day due to findings linking high dairy intake to health risks like prostate and possibly ovarian cancer. The Harvard guide also warns against sugary beverages and limits juice intake, which MyPlate doesn't specifically address.
Emphasizing Quality Over General Food Groups
Beyond fats and beverages, the Harvard plate provides more specific guidance on the quality of foods within each group.
- Grains: MyPlate refers simply to 'Grains,' leaving the door open for refined options like white bread and white rice. In contrast, the Harvard plate directs consumers to
Go for whole grains, and limits the intake of refined grains which act similarly to sugar in the body. - Protein: The Harvard plate provides clear direction on protein sources, encouraging fish, poultry, beans, and nuts. Crucially, it recommends limiting red meat and avoiding processed meats like bacon and sausage due to their links with increased risk of heart disease, diabetes, and certain cancers. MyPlate's protein section is less prescriptive.
- Vegetables: While MyPlate includes all vegetables, the Harvard plate makes an important distinction, advising that potatoes and French fries do not count as vegetables due to their negative impact on blood sugar.
Incorporating Physical Activity
Arguably the most holistic difference lies outside the plate itself. The Harvard Healthy Eating Plate includes a figure of a person running, serving as a powerful visual reminder to "stay active". This integrates the importance of exercise for weight management and overall health directly into the dietary guidance, a feature entirely absent from MyPlate.
Comparison of Harvard Healthy Eating Plate vs. MyPlate
| Feature | Harvard Healthy Eating Plate | MyPlate | Key Difference |
|---|---|---|---|
| Healthy Oils | Explicitly encourages healthy plant oils (olive, canola) and limits trans fat and butter. | Silent on the topic of dietary fats, potentially leading to low-fat, high-carb diets. | Explicit Guidance on Fat Quality |
| Beverages | Promotes water as the main beverage, limits dairy (1-2 servings/day), and avoids sugary drinks. | Includes a dairy cup, suggesting dairy consumption with meals. | Water Over Dairy |
| Grains | Specifies whole grains and discourages refined grains. |
Refers generally to Grains, though has since been updated to suggest half whole grains. |
Emphasis on Grain Quality |
| Proteins | Prioritizes fish, poultry, beans, and nuts. Recommends limiting red meat and avoiding processed meats. | Less specific about the quality of protein sources. | Protein Source Specification |
| Vegetables | Excludes potatoes and French fries from the vegetable category. | Includes all vegetables, without distinction. | Qualitative Vegetable Selection |
| Physical Activity | Includes a visual cue and reminder to stay active. | Does not include any mention of physical activity. | Integration of Exercise |
Conclusion
The Harvard Healthy Eating Plate offers a more scientifically robust and specific dietary guide compared to the USDA's MyPlate. Its unique features—explicitly recommending healthy oils, prioritizing water, specifying whole grains and healthy protein sources, excluding potatoes from vegetables, and integrating physical activity—provide a more comprehensive and proactive approach to long-term health. While both models aim to guide better eating, the Harvard plate's focus on food quality over general food groups provides a more detailed roadmap for navigating modern dietary challenges and promoting overall wellness.
Authority Link
To learn more about the Harvard Healthy Eating Plate, visit the official resource here: Harvard T.H. Chan School of Public Health: Healthy Eating Plate
