Understanding the USDA MyPlate
Launched by the United States Department of Agriculture (USDA) in 2011, MyPlate replaced the traditional Food Pyramid, offering a simplified and more direct approach to healthy eating. The visual is a plate and glass, with sections proportioned to represent how much of each food group should ideally be consumed at a meal. This straightforward graphic helps consumers build balanced plates, but it also creates confusion about what is, and is not, an official food group.
The Five Official MyPlate Food Groups
MyPlate clearly outlines five distinct food groups, each providing a unique set of nutrients essential for a balanced diet.
- Fruits: This group includes all fresh, frozen, canned, and dried fruits, as well as 100% fruit juice. It is rich in vitamins, minerals, and fiber.
- Vegetables: As the largest section on the MyPlate graphic, this group emphasizes a variety of colors and types, including dark green, red and orange, starchy, and legumes. Vegetables are low in calories and high in fiber.
- Grains: This group is split into two categories: whole grains and refined grains. MyPlate emphasizes making at least half of your grain intake from whole grains like whole-wheat bread, brown rice, and oatmeal.
- Protein Foods: This category includes meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. It provides essential protein for building and maintaining tissues, along with important vitamins and minerals.
- Dairy: This group includes milk, yogurt, cheese, and calcium-fortified soy milk. Dairy products are crucial for bone health due to their calcium and vitamin D content.
Why Fats and Oils Are Not a MyPlate Food Group
One of the most common points of confusion is the absence of a dedicated 'Fats and Oils' group on the MyPlate visual. While the USDA recognizes the importance of healthy fats for nutrient absorption and other bodily functions, it does not elevate them to the status of a primary food group. Instead, recommendations about oils and fats are incorporated into broader dietary advice. This approach distinguishes MyPlate from its predecessor, the Food Pyramid, which included fats and oils in its recommendations in a different manner.
The USDA encourages focusing on healthier fats, such as polyunsaturated (PUFA) and monounsaturated (MUFA) fats, while limiting saturated and trans fats. Sources of healthier fats are often found within the Protein Foods group (e.g., nuts, seeds, and fish) and are incorporated into food preparation. Oils, which are liquid at room temperature, are particularly highlighted for their nutritional benefits, including essential fatty acids and vitamin E.
Comparing MyPlate to the Food Pyramid
The shift from the Food Pyramid to MyPlate in 2011 marked a significant change in dietary guidance. A key difference lies in how fats and oils are treated, reflecting evolving nutritional understanding.
| Feature | MyPlate (from 2011) | Food Pyramid (pre-2011) |
|---|---|---|
| Food Group Status | Not an official food group. Recommendations are integrated into the overall dietary guidelines and messaging. | Represented at the very top of the pyramid, emphasizing their limited use and discretionary nature. |
| Visual Representation | Not explicitly shown on the plate graphic. The focus is on the five primary groups. | Displayed at the narrow tip of the pyramid, symbolizing that only small amounts should be consumed. |
| Emphasis on Fat Type | Encourages consuming healthy fats (unsaturated) and reducing solid, saturated fats. | Primarily focused on limiting all fats, with less distinction between healthy and unhealthy types, though some later versions made improvements. |
| Overall Message | Promotes a balanced meal composition and focuses on proportions of whole foods. | Emphasized servings per day and often created confusion about which foods were most important, leading to a high-carbohydrate focus. |
The Role of Healthy Fats in a Balanced Diet
Despite not being a food group, healthy fats are critical for overall health. They support cell growth, protect organs, and help the body absorb essential vitamins. Monounsaturated fats, found in avocados, nuts, and olive oil, and polyunsaturated fats, found in fatty fish, walnuts, and flaxseeds, offer significant heart health benefits. The absence of a fat group on the MyPlate model does not mean ignoring fat intake; rather, it encourages users to think about the quality of the fats they consume, focusing on healthier sources within the other food groups.
Putting MyPlate into Practice
Applying MyPlate principles can be straightforward, even when considering foods that don't fit neatly into the five categories. For a meal like a burrito bowl, the rice is from the grains group, beans and lean meat are protein, and the lettuce, salsa, and peppers are vegetables. The cheese fits into the dairy group. Any avocado or olive oil used would fall under the recommended healthy oils. MyPlate is a guiding principle, not a rigid rulebook, making it adaptable to a wide variety of meals and cuisines.
Conclusion
In summary, the answer to the question "Which of these is not a food group included on the food MyPlate?" is Fats and Oils. MyPlate is organized around five core food groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy. While fats and oils, especially healthy unsaturated fats, are a vital part of a balanced diet, the USDA incorporates them into its dietary guidelines rather than assigning them a standalone group on the visual plate. This emphasis promotes a focus on the source and quality of fats consumed, steering individuals toward more heart-healthy choices. By understanding this distinction, individuals can more effectively use MyPlate to build nutritious and balanced meals.
For more detailed information and personalized eating plans, consult the official USDA MyPlate website.
Key takeaways
- Fats and Oils are Not a MyPlate Food Group: This is the key takeaway, clarifying that while important, fats and oils do not have a dedicated category on the MyPlate graphic.
- Five Core MyPlate Groups: MyPlate is built on five main groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy.
- MyPlate Replaced the Food Pyramid: MyPlate was introduced in 2011 as an updated visual guide, simplifying healthy eating recommendations.
- Focus on Healthy Fats: The USDA encourages choosing healthy unsaturated fats from sources like fish, nuts, and oils, rather than counting all fats as one group.
- Guide, Not a Mandate: MyPlate is an inspirational guide to building balanced meals, and not every food group needs to be present at every single meal.
