To help people make smart food choices, the U.S. Department of Agriculture (USDA)
designed an easy-to-follow symbol: MyPlate. The plate graphic, with its different
food groups, is a reminder of what — and how much — we should put on our
plates to stay healthy.
How MyPlate Works
MyPlate has sections for vegetables, fruits, grains, and protein foods, as well
as a "cup" on the side for dairy. Each section is color coded (green for veggies,
red for fruits, orange for grains, purple for protein, and blue for dairy) so you
can see at a glance how much of these foods to eat.
Myplate reminds us to:
- Choose variety: The best meals have a balance of items from different food groups.
- Make half of your plate vegetables and fruits.
- Make at least half of your grain servings whole grains.
- Drink fat-free or low-fat (1%) milk and water instead of soda, sports drinks,
and other sugary drinks.
- Avoid large portions.
Five Food Groups
Different food groups have different nutrients and health benefits. If you regularly
skip a group, over time you won't get the best nutrition.
1. Vegetables
The vegetable portion of MyPlate is shown in green. It's one of the largest sections
on the plate. That's because vegetables provide many of the vitamins
and minerals we need for good health. Veggies are naturally low in calories, and
the fiber in them helps us feel full.
Choosing variety is important when it comes to vegetables: Dark green vegetables
(like broccoli, spinach, and kale) provide different nutrients from orange and red
vegetables (like squash, carrots, and sweet potatoes). The "eat your colors" message
that you might have learned in grade school is a good one to follow throughout your
life.
2. Fruits
Like veggies, fruits have vitamins, minerals, and fiber. The red section of MyPlate
is slightly smaller than the green, but together fruits and veggies should fill half
your plate. Whole fruit is the best choice: Fruit juices have more sugar and calories
per serving than whole fruit, and you're not getting the fiber.
As with veggies, it's good to mix up your fruit choices: a colorful fruit cup is
more than just pretty — it's a nutrition powerhouse.
3. Grains
The orange section of MyPlate is about one quarter of the plate. Whole grains (like
whole-wheat flour) are more nutritious and have lots of dietary fiber
that can help you feel fuller longer. Refined grains (white flour) are processed,
removing vitamins, minerals, and fiber. Most refined grains are enriched, which means
that some of the nutrients, but not fiber, are added back after processing.
At least half of the grains you eat should be whole grains like whole-wheat bread,
brown rice, or oatmeal.
4. Protein
High-protein foods help the body build and maintain its tissues. They also have
important vitamins and minerals, like iron.
The purple section of MyPlate is about a quarter of the plate. Foods high in protein
include beef, poultry, seafood, dry beans and peas, eggs, nuts, and seeds. Tofu and
veggie burgers or vegetarian meat substitutes are also good
sources of protein. When eating meats, choose lean or low-fat options.
5. Dairy
The blue circle on the MyPlate graphic represents dairy products that are rich
in calcium, like milk, yogurt,
and cheese. Calcium-fortified soy milk is also included in the dairy group. Calcium
builds strong bones and teeth. Choose fat-free or low-fat dairy products most of the
time.
The blue circle shows dairy as a "side" to your meal, like a glass of milk. But
dairy can be part of your meal, like a cheese quesadilla, or served as a snack or
dessert. Yogurt with fresh fruit or a fruit smoothie made with low-fat milk make great
desserts.