Understanding the USDA MyPlate
The federal government's new food icon, MyPlate, serves as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to www.ChooseMyPlate.gov. The new MyPlate icon emphasizes the fruit, vegetable, grains, protein and dairy food groups. MyPlate is part of a larger communications initiative based on 2010 Dietary Guidelines for Americans. It is not intended to change consumer behavior alone. MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting.
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Make at least half your grains whole.
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Vary your veggies.
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Focus on fruits.
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Get your calcium-rich foods.
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Go lean with protein.
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- Build a healthy plate
Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories. Try some of these options.
- Make half your plate fruits and vegetables.
Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes.
Eat fruit, vegetables, or unsalted nuts as snacks -- they are nature's original fast foods.
- Switch to skim or 1% milk.
They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
Try calcium-fortified soy products as an alternative to dairy foods.
- Make at least half your grains whole.
Choose 100% whole-grain cereals, breads, crackers, rice, and pasta.
Check the ingredients list on food packages to find whole-grain foods.
- Vary your protein food choices.
Twice a week, make seafood the protein on your plate.
Eat beans, which are a natural source of fiber and protein.
Keep meat and poultry portions small and lean.
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