MyPlate
Helpful guide to create a balanced diet of nutrient-rich foods
Tony Clark, CSO, May 5, 2023
MyPlate is an easy-to-remember visual representation of the USDA's Dietary Guidelines for Americans (DGA), which is a set of evidence-based recommendations for how to eat healthy. The DGA is updated every five years by the U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS).
MyPlate recommends proportion sizes for all of the major food groups and reinforces the long-standing guidance that all foods can fit into a healthy eating pattern when consumed in balance and in moderation.
The MyPlate stated serving sizes are the following:
Fruits and vegetables (50% of plate)
Grains (25% of plate)
Protein foods (25% of plate)
Dairy (1/2 to 1 cup)
MyPlate makes it easy to visualize how much of each food group to eat. Half of your plate should be fruits and / or vegetables. Fruits and vegetables are low in calories and fat and high in vitamins, minerals, and fiber.
A quarter of your plate should be grains. Grains are a good source of fiber, which can help you feel full and satisfied. Whole grains include oats, buckwheat, quinoa, cornmeal and brown rice.
A quarter of your plate should be protein foods. Protein foods are important for building and repairing tissues. High quality protein options include fish, chicken, beans, and eggs.
Dairy foods are a good source of calcium, vitamin D, and protein. Dairy includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt. Dairy does not include foods made from milk that have little calcium and excludes foods having a high fat content. Examples of this are cream cheese, sour cream, cream, and butter.
MyPlate is a flexible plan that can be tailored to your individual needs and preferences. There is no one-size-fits-all approach to healthy eating. The most important thing is to find a plan that you can stick with and that meets your individual needs. Customizable MyPlate plans are available from the USDA.
Here are some additional tips for making MyPlate work for you.
Eat a variety of nutrient-rich foods from all food groups.
Limit intake of unhealthy fats, added sugars, and sodium.
Don't forget to eat enough fruits and vegetables.
Choose whole grains over refined grains.
Choose high quality protein foods.
Avoid processed and highly refined foods.
Limit sugary drinks.
Limit alcoholic beverages.
Make water your go-to beverage.
Talk to your doctor or a registered dietitian if you have any questions about MyPlate, the DGA or creating a healthy eating plan.
References
[1] MyPlate, Accessed 05 May 2023, https://www.myplate.gov/ .
[2] Dietary Guidelines for Americans, 2020-2025, Accessed 05 May 2023, https://www.healthline.com/nutrition/protein-deficiency-symptoms.
[3] MyPlate, Food Groups Gallery, Accessed 05 May 2023, https://www.myplate.gov/eat-healthy/food-group-gallery.
[4] What is MyPlate?, Accessed 05 May 2023,
https://ask.usda.gov/s/article/What-is-MyPlate.
[5] MyPlate: The Ultimate Guide to Healthy Eating (No Calorie Counting Required!), 04 April 2022, https://www.everydayhealth.com/diet-nutrition/myplate-the-ultimate-guide-to-healthy-eating/.