For decades, the U.S. government has provided oversight and guidance of the food and drug industries. Under the direction of two complementary agencies, the Food and Drug Administration (FDA) and the United States Department of Agriculture (USDA), the federal government has been helping people buy food through assistance programs, consume safe food through approval and regulatory programs, and understand food and drug benefits or harms through educational programs. One such educational program has been focused on dietary guidelines. For years, the federal government (USDA) issued and regularly updated a food pyramid that presented a suggested approach to balanced eating, with appropriate quantities from different food groups consumed daily. Each food group’s position within the pyramid determined how much of that food group a person should consume. For example in early iterations, food groups placed at the bottom of the pyramid were supposedly favored, deemed as more healthful and nutritious, and recommended to be eaten more often than other foods, while foods placed higher up on the pyramid were less favored, more detrimental to one’s health if over-eaten, and recommended to be consumed sparingly. These pyramids adapted and changed over time, moving food groups across different levels, but consistently, the more space taken up within the pyramid meant the more the food should be consumed relative to other foods, and vice versa. Many schools, medical centers, and other institutions have relied on the USDA guidelines as an authoritative source, upon which to base their own recommendations and advice to students, patients, parents, clients, and any other concerned citizens who wished to be informed regarding the best way to nourish the body during all its stages of growth, from childhood to old age.
The USDA guidelines stress a balanced diet as a beneficial way to choose foods. It is neither a specialized diet nor a restrictive diet (see our article about diets); it simply is a sensible approach to daily eating that ensures the body is getting the nourishment it needs without over-indulging in any single food group that might lead to diet-related diseases. The guidelines also cover suggested intake of calories, customized for a person’s age, gender, activity level, and physique. We discuss calories in a separate article. Here, we focus on the guidelines for balancing food groups and portions for a single day, as recommended by the USDA in its newest guidelines for the years 2020-2025. In 2011, the food pyramid was replaced with MyPlate, a dinner plate that is divided into portion sizes based on food groups. The MyPlate Method is sensible and supported by the latest medical and scientific research. It is neither subjective, biased, nor conjecture. Rather, it represents an informed consensus from experts who understand human physiology, metabolism, and digestion, as well as food chemistry, which identifies the nutrition components packed within each food item.
The MyPlate Method is presented simply in a graphical image, below:
Figure 1: USDA’s MyPlate1
In brief, interpreting the image is straightforward. As you can see, USDA has divided the plate into four similar, but slightly unequal, sections, with a cup on the side. It tells us that, in general, not considering exact portion by grams, we should aim to eat on a daily basis a balanced diet consisting of a variety of foods, specifically vegetables, fruits, grains, and proteins, with a portion of dairy as well (alluded to in the cup). The bigger the section on the plate, the bigger the portion size of the food group you should aim to consume at each meal, ideally filling your plate to resemble MyPlate. Vegetables and grains are each represented as slightly over a quarter of the plate, while fruits and proteins are each represented as slightly under a quarter of the plate.
Taking a quick glance at MyPlate, without delving further into each category, only skims the surface of what a balanced diet should ideally look like. We can easily see that we should eat fruits, vegetables, grains, proteins, and dairy and in their relative portion sizes. By eating these different food groups, we get different key nutrients that are necessary for a healthy diet. However, the plate doesn’t tell us about any differences within each food group, or other nutritional factors that we should take into consideration. Therefore, we offer additional details here. Below, we discuss the benefits of each MyPlate food group and potential food and health facts to consider that are not visible from looking at the plate.
Fruits: Fruits are a great way to get essential vitamins and minerals, including Vitamin C and potassium, not to mention they are also high in fiber. They contain antioxidants, which help fight against diseases and improve overall health. Fruits are generally associated with lower risk of heart disease, healthier blood pressure, proper bowel function, and reduced risk of other chronic diseases and cancers. The USDA recommends 1.5-2 cups of fruit daily for adult women, and 2-2.5 cups daily for adult men.* (See note at article’s end.) Fruits come in different forms, as we cover in our fruit-focused article, but the USDA advises that your fruit portion comprise whole fruits, 100% fruit juice, or dried fruits without added sugar, rather than prepackaged cups of fruit that contain other ingredients that can be detrimental for your health. While whole fruits provide the most nutrients, vitamins, and minerals of all the fruit forms, and are recommended to be at least half of your intake, dried fruits are a great option as well, with longer shelf life and more convenience than whole fruits. If you want more details, you can read our article, “Differentiating Fruits in Their Various Forms.”
Vegetables: Similar to fruits, vegetables are great for your health and are full of nutrients, vitamins, and antioxidants. They have been associated with lowering inflammation, lowering blood pressure, reducing risk of heart disease and other chronic diseases, improving your eyesight and skin, and boosting immune health. In general, the more the merrier for vegetables, as you accrue only benefits from eating them, not detriments; indeed, they are usually smile foods, with high fiber, low sugar, and usually some additional protein, which favorably supplements the other protein source(s) on your plate. The USDA recommends 2-3 cups of vegetables daily for adult women and 3-4 cups for adult men.* Towards your daily goals, 1 cup of raw or cooked vegetables or 100% vegetable juice or 2 cups raw leafy salad greens count as 1 cup. A variety of vegetables is the best way to fill your plate, and should include dark greens, red and orange vegetables, beans, peas, lentils, starchy vegetables, and others. No scientist or doctor has yet found a downside to eating your veggies!
Grains: Grains include anything made from wheat, rice, oats, cornmeal, barley, or any other cereal grain, and they are generally consumed in the form of pasta, bread, cereals, crackers, rice, and tortillas or pitas. Grains are divided into whole grain and refined grains, yet looking at MyPlate neither distinguishes nor emphasizes this crucial division. Whole grains, on one hand, are associated with improved health outcomes, lower risk for chronic diseases, and bountiful nutrients and vitamins. Refined grains, on the other hand, have fewer nutrients and health benefits, and so the USDA recommends eating whole grains at least 50% of the time and ensuring your refined grains are enriched. Whole grains include the entire kernel of the grain, whereas refined grains are stripped of the bran and the germ, leaving only the endosperm. The USDA recommends 3-4 ounces of grains daily for women and 4-5 ounces for adult men.* We must stress for you that, while grains are an essential part of a healthy diet, whole grains have many more nutritional benefits than refined grains, and therefore should be prioritized!
Dairy: Milk, yogurt, cheese, lactose-free milk, soy milk, and soy yogurt all contain calcium and fall into the dairy category. Aside from calcium, dairy products contain many other nutrients, including phosphorus, vitamin A, vitamin D, riboflavin, and vitamin B12, to name a few. USDA recommends 3 cups of dairy daily for adults.* Most Americans do not meet the recommended daily intake for dairy, and even more do not meet the recommended intake of calcium, a nutrient found in dairy products that helps promote healthy bone and teeth growth. Even though MyPlate shows a cup on the side for dairy, this doesn’t mean that all dairy has to come in the form of milk. Additionally, consuming low-processed, low-fat, or fat-free forms of dairy will provide you with the most health benefits and lowest risk for adverse health outcomes. As many Americans are calcium deficient, and switching from animal-based dairy products to plant-based dairy products is becoming common, individuals should seek out calcium-fortified alternatives when selecting non-traditional dairy products.
Something important to note about each food group is that a variety within each group will be the best way to ensure a healthy, balanced diet. Mix up your veggies. Eat both dark leafy greens and root vegetables. Eat a variety of colorful fruits…try to eat the rainbow from strawberries, cherries, oranges, and bananas, to kiwis, blueberries, blackberries, and purple grapes! Make sure you are eating various kinds of grains, not just white and refined grains (white pasta or Wonder bread), but whole grains (for example, whole wheat and 100% rolled oats) and unique ones if you’re feeling adventurous (farro, barley, rye, or wheatberries, for example). Switch up your protein source, and maybe try meatless Mondays if you find yourself eating a lot of meat. Beans, nuts, and tofu are not only good for your health, but also more environmentally sustainable than meat. Lastly, dairy comes in all forms and sizes, so branch out. Enjoy milks, yogurts, and cheeses, but remember, the less processed, lower fat, and less sugar … the better!
*The daily recommendations above change based on the individual’s age, weight, height, level of physical activity, and other factors. For a more comprehensive understanding of what you should put on your plate, check out USDA’s MyPlate plan.
References:
- MyPlate | U.S. Department of Agriculture. Accessed May 20, 2022. https://www.myplate.gov/