The USDA's MyPlate is a widely recognized nutritional tool that depicts a place setting divided into five food groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy. However, a common point of confusion arises with other dietary components, particularly fats, oils, and sugars. While essential for certain bodily functions, oils, fats, and sugars are not considered one of the five primary food groups represented on MyPlate.
The Role of Oils, Fats, and Sugars
The 2015-2020 Dietary Guidelines for Americans explicitly address oils, but do not categorize them as a primary food group. Instead, oils are noted as providing essential fatty acids and vitamin E, and are recommended to be consumed in moderation as part of an overall healthy eating pattern. Similarly, solid fats and added sugars are mentioned as items that should be limited, not forming a core food group. The visual representation of MyPlate emphasizes the five groups and excludes these components to discourage overconsumption, prioritizing nutrient-dense foods.
Why are these not a food group?
- Nutrient Density: MyPlate focuses on nutrient-dense foods that provide essential vitamins and minerals for the lowest number of calories. Oils, solid fats, and sugars, while containing calories, are often considered less nutrient-dense compared to fruits, vegetables, or whole grains. Excessive intake of these can contribute to weight gain and other health issues without providing substantial nutritional value.
- Moderation is Key: The placement of oils and the messaging around fats and sugars is a deliberate choice by the USDA. By not including them as a core group, the guidelines highlight that they should be consumed in small, controlled amounts. The visual metaphor of a plate is used to signify proportions, and dedicating a full section to fats and sugars could be misinterpreted as encouraging their consumption in larger quantities.
- Distinction from Dairy: It is also important to distinguish dairy from fats. While some dairy products contain fat, the Dairy group is primarily included for its calcium and Vitamin D content. MyPlate encourages consumers to choose low-fat or fat-free dairy options to minimize saturated fat intake while still gaining these vital nutrients.
The Five Official MyPlate Food Groups
For clarity, here are the five core food groups explicitly represented on MyPlate, as confirmed by the USDA:
- Fruits: Any fruit or 100% fruit juice. It is encouraged to eat a variety of fruits, and to choose whole fruits over juice for more fiber.
- Vegetables: Any vegetable or 100% vegetable juice. This group is further divided into subgroups, including dark green, red and orange, legumes (beans and peas), starchy, and other vegetables.
- Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. The guidelines recommend making at least half of your grain choices whole grains.
- Protein Foods: Includes meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. The focus is on lean protein choices.
- Dairy: All fluid milk products and many foods made from milk. Items such as cheese and yogurt are in this group, while butter, cream, and cream cheese are not because they are primarily fat.
MyPlate vs. Old Food Pyramid Comparison
The MyPlate model replaced the long-standing Food Pyramid in 2011, offering a simpler, more intuitive visual guide. The comparison below highlights the key differences and shows why MyPlate is considered more effective for modern nutrition guidance.
| Feature | MyPlate (Since 2011) | Food Pyramid (1992-2011) |
|---|---|---|
| Visual Aid | A simple, divided dinner plate and a glass of dairy. | A pyramid with large base and small tip. |
| Portion Emphasis | Portions are relative to a plate, with vegetables and fruits filling half. | Vague servings, with a recommendation for a high number of bread/grains servings at the base. |
| Fats/Sugars | Not represented as a food group; emphasis is on limiting. | fats and oils were at the very top, suggesting sparing use, but still part of the visual hierarchy. |
| Protein Source | Groups diverse protein sources (including plants) under 'Protein Foods'. | Used the specific term 'Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group'. |
| Intuitive Design | Highly intuitive, easy to grasp at a glance for meal planning. | Less intuitive; required more explanation of serving sizes and interpretations. |
How to Apply the MyPlate Principles to Your Diet
To effectively use the MyPlate guidelines, remember these core principles:
- Make Half Your Plate Fruits and Vegetables: This is the most prominent visual message of MyPlate. Aim for a variety of colors and types to get a broad range of vitamins and minerals. Vegetables should slightly outweigh fruits.
- Focus on Whole Grains: Opt for whole-wheat bread, brown rice, and oatmeal over refined grain products like white bread and pasta. Whole grains offer more fiber and nutrients.
- Vary Your Protein: Mix up your protein sources. Include lean meats, poultry, and fish, but also incorporate more plant-based options like beans, peas, nuts, and seeds.
- Move to Low-Fat or Fat-Free Dairy: Choose milk, yogurt, and cheese that are low in saturated fat to reduce overall fat intake while still getting calcium.
- Watch Those Extras: MyPlate's approach means that while fats, oils, and sugars are part of a healthy diet, they shouldn't dominate. Use oils in moderation for cooking and dressing, and be mindful of your intake of solid fats and added sugars.
Conclusion
In summary, the answer to the question "Which of the following is not a food group represented on MyPlate?" is that oils, fats, and sugars are not represented as official food groups. While they are important components of a healthy diet, MyPlate deliberately excludes them from the five primary categories—Fruits, Vegetables, Grains, Protein Foods, and Dairy—to encourage moderation and focus on nutrient-dense foods. Understanding this distinction is key to building a balanced and healthy eating pattern, emphasizing portion control and nutrient variety over calorie-dense, less nutritious options. The MyPlate model provides a simple, yet powerful, tool for making better dietary choices every day. For more personalized guidance, individuals can use the Start Simple with MyPlate App.
Keypoints
- Oils and Fats Not a Group: The USDA's MyPlate does not designate oils, fats, or sugars as one of its five primary food groups, instead emphasizing moderation.
- Five Official Groups: The five represented food groups are Fruits, Vegetables, Grains, Protein Foods, and Dairy.
- Emphasis on Nutrient Density: The visual design of MyPlate focuses attention on nutrient-dense foods, relegating calorie-dense fats and sugars to a message of limitation.
- Modern vs. Old Guidance: MyPlate's intuitive plate design replaced the older, less clear Food Pyramid and its potentially confusing portion recommendations.
- Focus on Whole Foods: The model promotes consuming whole fruits, whole grains, and a variety of vegetables to maximize dietary fiber and nutrient intake.
