What is MyPlate?
MyPlate is the U.S. Department of Agriculture's (USDA) current food guidance system, designed to help Americans make healthier food choices. It was created in 2011 to replace the complex Food Guide Pyramid and provide a simpler, more intuitive visual tool for healthy eating. The icon depicts a plate and glass, separated into sections representing the five major food groups. By using the familiar context of a dinner plate, MyPlate offers a relatable way for people to think about and plan their meals. The system's recommendations are based on the Dietary Guidelines for Americans, which are jointly issued by the USDA and the Department of Health and Human Services and updated every five years.
The five food groups of MyPlate
MyPlate divides food into five groups, each playing a vital role in providing the body with necessary nutrients. Understanding the makeup of these groups is the first step towards building a balanced meal:
- Fruits: Any fruit or 100% fruit juice counts. The recommendation emphasizes whole fruits, which contain more dietary fiber.
- Vegetables: This group includes five subgroups based on color and nutrient content: dark green, red and orange, beans and peas, starchy, and other vegetables. Varying your veggie choices ensures a broader range of nutrients.
- Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another grain is a grain product. MyPlate emphasizes making at least half your grains whole grains.
- Protein Foods: This group includes meat, poultry, seafood, eggs, beans, peas, lentils, nuts, seeds, and soy products. The guidance is to 'vary your protein routine' and choose lean options.
- Dairy: This group includes milk, yogurt, and cheese. Calcium-fortified soy milk and soy yogurt are also included. MyPlate advises moving to low-fat or fat-free dairy options.
Understanding the Proportions at a Meal
The most distinctive feature of MyPlate is its clear visual representation of proportions. The icon reminds people to build a balanced plate by allocating space to different food groups. The simplest way to apply this guidance is to remember the following proportions for a typical meal:
- Half of your plate: Should be filled with fruits and vegetables.
- The other half: Should be filled with grains and protein foods.
- Dairy: A smaller circle to the side represents a cup of milk or a serving of another dairy product.
While the visual provides a powerful reminder, it's important to remember this is a general guideline, not a strict prescription for every single meal. You can balance your intake of the different food groups throughout the day or week. For instance, if you don't have vegetables at breakfast, you can make up for it at lunch and dinner.
Comparison: MyPlate vs. Food Guide Pyramid
MyPlate is a significant evolution from its predecessor. The table below highlights some key differences in approach.
| Feature | MyPlate (since 2011) | Food Guide Pyramid (1992-2005) |
|---|---|---|
| Primary Visual | A dinner plate divided into four sections with a dairy circle. | A pyramid with six horizontal sections. |
| Core Message | Simple, visual guide for balancing meals. | Abstract visual based on servings per day. |
| Emphasis | Half plate fruits and vegetables. | Grains at the base, emphasizing large portions. |
| Portion Control | Visually shows appropriate proportions for a meal plate. | Less intuitive, requiring serving size knowledge. |
| Accessibility | Uses a relatable, everyday object (a plate). | More complex, with text-based serving recommendations. |
MyPlate: More Than Just a Plate
The visual is only part of the guidance. MyPlate promotes several key messages for making every bite count:
- Focus on whole fruits: Choose whole or cut-up fruits over fruit juice.
- Vary your veggies: Mix up your vegetables with dark green, red and orange, starchy, and other types.
- Make half your grains whole grains: Look for whole grains like brown rice, oatmeal, or whole-wheat bread.
- Vary your protein routine: Choose a variety of protein sources, including seafood, beans, and lean meats.
- Move to low-fat or fat-free dairy: Opt for low-fat or fat-free milk, yogurt, and cheese.
- Drink water instead of sugary drinks: Make water your drink of choice.
- Avoid large portions: Be mindful of portion sizes to avoid consuming excess calories.
Resources and tools
To help consumers put these recommendations into action, the USDA offers numerous free tools and resources on the MyPlate website (MyPlate.gov). These resources help individuals plan healthy, budget-friendly meals and provide personalized guidance based on age, sex, weight, height, and physical activity level. Tools include the MyPlate Plan, the Start Simple with MyPlate app, and the Shop Simple with MyPlate tool.
Conclusion
Yes, MyPlate is the food guidance system created by the USDA reminds people about the proportions of the five different food groups they should eat at a meal through its easily understandable plate model. By visualizing half the plate as fruits and vegetables and the other half as grains and protein, with dairy on the side, MyPlate simplifies portion management and makes healthy eating more accessible. This framework, combined with the comprehensive resources available on MyPlate.gov, empowers individuals to make informed dietary choices and build healthier eating patterns over time.
Note: This guidance should not replace professional medical or dietary advice. Always consult a healthcare provider for personalized recommendations.
