The short answer to the question, "Which of the following is not a component of the MyPlate plate and glass?" is fats and oils. While the iconic MyPlate graphic effectively communicates the balance of fruits, vegetables, grains, protein, and dairy, it deliberately excludes a separate category for fats, oils, and added sugars. This is a significant distinction from its predecessor, the Food Pyramid, and is designed to simplify the message for consumers.
The Five Food Groups of MyPlate
MyPlate provides a straightforward visual to help Americans build healthy meals. The plate graphic is divided into four sections, with a separate 'glass' icon for dairy, representing the five essential food groups.
1. Fruits
Represented by the red section on the plate, the fruit group encourages consumption of whole fruits—fresh, frozen, canned, or dried—rather than relying solely on fruit juice. Fruits are an excellent source of dietary fiber, potassium, and vitamin C, and should make up a colorful and varied portion of your daily intake.
2. Vegetables
The green section, which is the largest portion on the plate, emphasizes the importance of vegetables. This group is diverse, including five subgroups: dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables. A varied selection ensures a wide range of vitamins and minerals. Vegetables are naturally low in calories and provide vital fiber.
3. Grains
Making up the orange section, grains include foods made from wheat, rice, oats, cornmeal, barley, and other cereals. MyPlate recommends making at least half of your grain choices whole grains, which retain the entire grain kernel and offer more fiber and nutrients.
4. Protein Foods
This food group, colored purple, includes a variety of options such as meat, poultry, seafood, eggs, beans, peas, lentils, nuts, and seeds. It emphasizes varying protein sources and choosing lean or low-fat options to support the body's building and repair functions.
5. Dairy
The blue circle next to the plate represents the dairy group, which includes milk, yogurt, cheese, and fortified soy milk. The recommendation is to choose fat-free or low-fat dairy options to get calcium, vitamin D, and protein without excessive saturated fat.
Why Fats and Oils Are Not on the MyPlate Graphic
The decision to omit fats and oils from the main MyPlate graphic was intentional, moving away from the complex layering of the Food Pyramid. It simplifies the core message of building meals based on the five food groups. The USDA's guidelines address fats and oils through supplemental information, providing more nuanced advice that couldn't be captured visually on the plate icon. The key messages are:
- Include healthy oils in moderation: The guidelines recognize that some fats are essential for the body and provide necessary nutrients. This includes oils from sources like nuts, olives, and certain fish.
- Rethink fats: A dedicated tip sheet encourages consumers to choose healthy unsaturated fats over saturated and solid fats.
- Focus on whole foods: By prioritizing whole foods from the five core groups, individuals naturally reduce their intake of solid fats, added sugars, and sodium, which are often concentrated in processed foods.
MyPlate vs. The Food Pyramid: A Comparison
The evolution from the Food Pyramid to MyPlate represents a shift in how dietary guidelines are communicated to the public. The changes aimed for a clearer, more practical message.
| Feature | MyPlate (since 2011) | Food Pyramid (pre-2011) |
|---|---|---|
| Core Visual | A plate and glass setting, intuitively representing a meal. | A layered pyramid, often requiring more explanation for interpretation. |
| Main Food Groups | 5 groups clearly defined: Fruits, Vegetables, Grains, Protein, Dairy. | 6 groups organized by tiers, with the largest tier (grains) at the bottom. |
| Fats/Oils/Sweets | Not shown on the graphic, but addressed in supplemental guidelines with emphasis on healthy choices and limiting others. | Included as a small, 'use sparingly' tip at the very top of the pyramid. |
| Emphasis | Half of the plate should be fruits and vegetables, promoting plant-based foods. | The largest base of the pyramid was for grains, suggesting a heavier emphasis on carbohydrates. |
| Portion Control | The graphic itself provides a visual representation of recommended proportions. | Serving sizes were listed, but interpretation could be confusing for many. |
How to Build a Balanced Meal with MyPlate
Using the MyPlate guide is simple, even for complex meals or those not served on a typical plate. The principles remain consistent:
- Fill Half Your Plate with Fruits and Vegetables: Prioritize variety and color. Make vegetables a slightly larger portion than fruits.
- Make Half Your Grains Whole Grains: Opt for brown rice over white rice, or whole-wheat pasta over white pasta.
- Vary Your Protein: Mix up your protein sources throughout the week, including seafood, eggs, beans, and nuts.
- Choose Low-Fat Dairy: Include fat-free or low-fat milk, yogurt, or fortified soy alternatives.
- Limit Add-ons: Be mindful of adding extra saturated fats, sugars, and sodium. Use healthy oils like olive or canola for cooking.
For more detailed information and resources, you can always visit the official USDA MyPlate website, an excellent source for personalized plans and healthy eating tips. MyPlate.gov
Conclusion
In conclusion, the visual MyPlate plate and glass graphic intentionally excludes fats, oils, and added sugars as a standalone component. It focuses instead on the five core food groups: fruits, vegetables, grains, protein foods, and dairy, to provide a clear and simple message for balanced eating. While not explicitly pictured, the guidelines still address the importance of including healthy oils in moderation and limiting less healthy fats, sugars, and sodium through supplemental resources. Understanding this key distinction helps clarify the purpose and design of the MyPlate icon as a modern, practical nutrition guide for Americans.
