2.4: My Plate Food Guide
- Page ID
- 80491
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)For many years, the US government has been encouraging Americans to develop healthful dietary habits. Historical records of these food guides go back as far as 1916 and moved to a "basic 7" and then to a "basic 4" guide, followed by a wheel to a pyramid and now a plate. The MyPlate program uses a tailored approach to give people the needed information to help design a healthy diet. The visual plate is divided according to the amount of food you should consume for each meal to achieve general nutrient goals. Each food group is identified with a different color, showing the food variety that all plates must have. Aside from educating people about the type of food that is best to support optimal health, the new food plan offers the advice that it is okay to enjoy food; just eat less or more of certain things that align with your personal health and wellness goals.
Support for the MyPlate program is that it offers a "food first" approach with foods emphasized over numbers. It is consistent with the Dietary Guidelines for Americans, whose key principles include1-3
- Follow a healthy food pattern at each life stage.
- Customize and enjoy nutrient-rich food and beverage choices that reflect your personal preferences, cultural traditions, and food budget.
- Focus on meeting food group needs with nutrient-rich foods and beverages and stay within Calorie limits.
- Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcohol-containing beverages.
Building a Healthy Plate: Choose Nutrient-Rich Foods
Planning a healthy diet using the MyPlate approach is not difficult. According to the icon, half of your plate should have fruits and vegetables, one-fourth should have whole grains, and one-fourth should have protein. Dairy products should be low-fat or non-fat. The ideal diet gives you the most nutrients within the fewest calories. This means choosing nutrient-rich foods. MyPlate suggests a number of servings for each food group based on Calories. Check out a plan for yourself using the website tool.4
Figure XX: Calorie level for females: 1,600-2,200; calorie level for males: 2,000-2,600. Energy levels are calculated based on median height and body weight for healthy body mass index (BMI) reference individuals. Source: Dietary Guidelines for Americans.5
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Vegetables and Fruits
Fill half of your plate with red, orange, and dark green vegetables and fruits, such as kale, collard greens, tomatoes, sweet potatoes, broccoli, apples, oranges, grapes, bananas, blueberries, and strawberries in main and side dishes. Vary your choices to get the benefit of as many different vegetables and fruits as you can. If choose to drink fruit juice as a replacement for eating fruit, choose juice that is 100 percent fruit juice and make sure no more than half of your fruit intake is replaced with juice. For snacks, eat fruits, vegetables, or nuts such as almonds or walnuts. In short, adding vegetables and fruit daily is a good way to shift a nutrient-poor intake to a nutrient-rich plan. Whole vegetables and fruits are full of fiber, vitamins, minerals and plant pigments that help promote good health and reduce the risk for developing chronic diseases such as stroke, heart disease, high blood pressure, Type 2 diabetes, and certain types of cancer. Regularly eating fresh fruits and vegetables will boost your overall health profile.
Identify which vegetables and fruits are in season and local to your area. By consuming in-season, local foods you cut down on transportation costs (emission and financial) and you are likely to get fresher produce. You also support your local farms by purchasing their produce. Check out what produce is in season in Illinois at the Illinois Extension Office.6
Buying Local Foods
Check out this video about some benefits of buying local produce.7 Source: Healthier Food, Stronger Economy - The Benefits of Sourcing Local and Organic Ingredients. Accessed July 28, 2023.
Whole Grains
Fill a quarter of your plate with whole grains such as 100 percent whole-grain cereals, breads, crackers, rice, and pasta. Half of your daily grain intake should be whole grains. Read the ingredients list on food labels carefully to determine if a food consists of whole grains.
Protein-Rich Foods
Select a variety of protein-rich foods to improve nutrient intake and promote health benefits. Each week, be sure to include a nice array of protein sources in your diet, such as nuts, seeds, beans, legumes, poultry, and seafood. The recommended consumption amount for seafood for adults is two 4-ounce servings per week. When choosing meat, select lean cuts. Be sure to prepare meats using little or no added saturated fat, such as butter and bacon grease.
Milk and Milk Alternatives
If you enjoy drinking milk or eating milk products, such as cheese and yogurt, choose low-fat or nonfat products. Low-fat and nonfat products contain the same amount of calcium and other essential nutrients as whole-milk products but with much less fat and fewer Calories. Calcium, an important mineral for your body, is also available in lactose-free and fortified almond, soy, and rice beverage products. You can also get calcium in vegetables if fortified foods are not available.
Food Sources of Fat
Oils are essential for your diet as they contain valuable essential fatty acids, but the type you choose and the amount you consume is important. Be sure the oil is plant-based rather than based on animal fat (butter, bacon grease, and meats). You can also get oils from many types of fish, as well as avocados, olives, nuts and seeds. Although oils are essential for health, they contain about 120 Calories per tablespoon. It is vital to balance oil consumption with your total Caloric goals. For example, if you are trying to gain weight, the addition of pecans to your cereal, sliced avocado to your sandwich, and olives to your salad can add nutrient-rich Calories. The Nutrition Facts label provides the information to help you make healthy decisions.
Discretionary Calories
When following a balanced, healthy food plan with many nutrient-rich foods, you may consume enough of your daily nutrients before you reach your daily Calorie limit. The remaining Calories are discretionary, meaning they can be used according to your best judgment. To find out your discretionary Calorie allowance, add up all the Calories you consumed to achieve the recommended nutrient intake and then subtract this number from your recommended daily Caloric allowance. For example, someone with a recommended 2,200-Calorie per day diet may eat enough nutrient-rich foods to meet requirements after consuming only 2,250 Calories. The remaining 250 Calories are discretionary. These Calories may be obtained from eating an additional piece of fruit, adding another teaspoon of olive oil to a salad or butter on a piece of bread, or adding honey to cereal. The amount of discretionary Calories increases with physical activity level and decreases with age. For most physically active adults, the discretionary Calorie allowance is, at most, 15% of the recommended Caloric intake. By consuming nutrient-rich foods, you afford yourself a discretionary Calorie allowance.
| Meal | Calories | Total Meal/Snack Calories |
|---|---|---|
| Breakfast | ||
| 1 scrambled egg | 92 | |
| with sliced mushrooms and spinach | 7 | |
| 1 whole-wheat muffin | 134 | |
| 1 tsp. oil/butter blend spread | 15 | |
| 1 orange | 65 | |
| 8 oz. Tomato juice | 53 | 366 |
| Snack | ||
| 6 oz. flavored yogurt | 150 | |
| with ½ c. raspberries | 32 | 182 |
| Lunch | ||
| 1 sandwich on pumpernickel bread | 160 | |
| with smoked turkey deli meat, | 90 | |
| 4 slices tomato | 14 | |
| 2 lettuce leaves | 3 | |
| 1 tsp. mustard | 3 | |
| 1 oz. baked potato chips | 110 | |
| ½ c. blueberries, with 1 tsp. sugar | 57 | |
| 8 oz. fat-free milk | 90 | 527 |
| Snack | ||
| 1 banana | 105 | |
| 7 high-fiber crackers | 180 | 285 |
| Dinner | ||
| 1 c. Greek salad (tomatoes, cucumbers, feta) | 150 | |
| with 5 Greek olives, | 45 | |
| with 1.5 tsp. olive oil | 60 | |
| 4 oz. grilled chicken breast | 200 | |
| ½ c. steamed asparagus | 20 | |
| with 1 tsp. olive oil, | 40 | |
| with 1 tsp. sesame seeds | 18 | |
| ½ c. cooked wild rice | 83 | |
| with ½ c. chopped kale | 18 | |
| 1 whole-wheat dinner roll | 4 | |
| with 1 tsp. almond butter | 33 | 671 |
| (Total calories from all meals and snacks = 2,200) | ||
| Discretionary calorie allowance: 169 (<250) | ||
My Plate is more than just a visual planning tool. Visit MyPlate2 to check out how to:
- Eat healthy on a budget.
- Download the MyPlate app.
- Organize your grocery shopping.
- Find healthy recipes and cooking videos.
- Learn the details about each food group.
Attributions
- Zimmerman, "An Introduction to Nutrition (Zimmerman)," CC BY-NC-SA 3.0. The original material was reorganized and updated. New video and figures were added. References were updated and added.
References
- USDA Center for Nutrition Policy and Promotion. A Brief History of USDA Food Guides. isu.edu. Published June 2011. Accessed July 27, 2023. https://www.isu.edu/media/libraries/rural-health/microgreens/ABriefHistoryOfUSDAFoodGuides.pdf.
- MyPlate. US Department of Agriculture. Accessed July 27, 2023. https://www.myplate.gov/.
- Current dietary guidelines. dietaryguidelines.gov. Accessed July 27, 2023. https://www.dietaryguidelines.gov/2020-2025-dietary-guidelines-online-materials/top-10-things-you-need-know.
- MyPlate tools. US Department of Agriculture. Accessed July 28, 2023. https://www.myplate.gov/resources/tools.
- Dietary Guidelines for Americans 2020-2025. Make Every Bite Count With the Dietary Guidelines. dietaryguidelines.gov. Published December 2020. Accessed July 27, 2023. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf.
- Illinois...what's in season. University of Illinois Extension.Accessed July 29, 2023. https://extension.illinois.edu/sites/default/files/cjmmwhatsinseason.pdf.
- UC Davis Health. Healthier Food, Stronger Economy—The Benefits of Sourcing Local and Organic Ingredients [Video]. YouTube. https://youtu.be/ZgvTa-9O2Cw?si=Gb307qflRxhjzuAx. Published February 3, 2021. Accessed July 28, 2023.
- Verch M. Whole bread on a cutting board. Flickr. https://www.flickr.com/photos/30478819@N08/37404800014. Published November 2, 2017. Accessed July 28, 2023.
- jules. Smoked salmon chickpea salad-4. Flickr. https://www.flickr.com/photos/58367355@N00/9928382465. Published September 25, 2013. Accessed July 29, 2023.
- formulatehealth. Healthy fats—avocado and nuts—50191958402. Wikimedia Commons. https://commons.wikimedia.org/w/index.php?curid=94015104. Published July 30, 2020. Accessed July 29, 2023.
- The 85-15 guide: percentage of calories needed to meet food group needs with nutrient-dense choices and percentage left for other uses. dietaryguidelines.gov. Accessed July 29, 2023. https://www.dietaryguidelines.gov/sites/default/files/2021-11/DGA_2020-2025_The85-15Guide.png.
- Get your MyPlate plan. US Department of Agriculture. Accessed July 30, 2023. https://www.myplate.gov/widgets/myplate-plan-start.