MyPlate Diet

In 2011, the USDA replaced MyPyramid with MyPlate, an icon that illustrates the 2010 Dietary Guidelines for Americans. MyPlate serves as a reminder for individuals to maintain healthy eating habits as defined by the government. These guidelines, intended for the general public, emphasize a well-rounded diet that is low in saturated and trans fats, sugar, cholesterol, and sodium. It differentiates between whole and refined grains and provides a detailed list of protein options including nuts, seeds, and legumes.

The 2010 Dietary Guidelines for Americans aim to provide balanced nutrition information that supports healthy weight management, contributing to a reduction of chronic disease. These guidelines promote an increase in physical activity and informed food choices and a reduction in daily calorie intake. The MyPlate icon contains five sections represented on a plate: fruits, vegetables, protein, grains, and dairy. The icon displays these sections to indicate that a proper meal should consist of 50% fruits and vegetables, 25% grains, and 25% protein. It also suggests that a small portion of dairy should be included each day. Serving sizes vary for males and females and are also tailored to different age groups.

The website features helpful tips and support, including detailed instructions on how to build a healthy meal. It provides information on how to read food labels, count calories, calculate one’s Body Mass Index (BMI), and control portion sizes. It includes tips for eating out and grocery shopping as well as sample menus and recipes. In addition, the website is a source of helpful information for vegetarians. It also provides a food tracker, which enables individuals to monitor their daily food consumption and plan meals accordingly.

 Foods to include: 

  • Fruits

  • Vegetables

  • Protein

  • Grains

  • Dairy

Foods to avoid:

  • Processed foods

  • Sugary foods

  • Fats and oils

Pros:

  • Emphasizes consumption of fruits and vegetables

  • Easier to follow than MyPyramid

  • Promotes balanced meals

  • Website provides extensive resources

Cons:

  • Doesn’t provide individualized plans based on weight

  • Includes dairy as a main food group – not suitable for lactose intolerants


Sources:

Choose MyPlate www.choosemyplate.gov