What's on MyPlate?

Food is one of the most important parts of our existence after air and water. Our lives revolve around food to such an extent that no special occasion or celebration is complete without special preparations. Just as consuming polluted air or water is harmful, so too is making poor food choices. The food on our plates should not only be hygienic and nutritious but also properly portioned according to our individual needs.

While there are many ways to determine appropriate portions of various foods in our daily diet, the USDA's MyPlate model, which replaced the traditional food pyramid in 2011, remains a widely used reference tool. MyPlate is a simple visual guide showing how to create balanced meals, represented as a plate divided into different sections.

The evolution of dietary guidelines is noteworthy: from the first food pyramid introduced in 1974 to the USDA pyramid of 1992, and finally to MyPlate in 2011. The latest USDA Dietary Guidelines (2025-2030) emphasise:

• Make every bite count with nutrient-dense foods
• Vegetables and fruits should fill half your plate
• Whole grains should comprise at least half of your grain intake
• Vary your protein sources, including plant-based options
• Choose low-fat or fat-free dairy products or fortified soy alternatives
• Limit added sugars, saturated fats, and sodium
• Customise portions based on individual needs, activity levels, and health goals

The MyPlate model recommends:

• Vegetables: Make these the largest portion of your meal (30% of your plate)
• Fruits: About 20% of your plate
• Grains: About 30% of your plate, emphasising whole grains
• Protein: About 20% of your plate, including both animal and plant-based sources
• Dairy: 1-3 servings daily, with emphasis on low-fat options or suitable alternatives

Modern nutritional science now recognises that optimal portions vary significantly based on factors like age, gender, activity level, metabolic health, and specific dietary needs or restrictions. The one-size-fits-all approach of the original food pyramid has given way to more personalised nutrition recommendations.

Additionally, sustainability and environmental impact have become important considerations in dietary guidelines, with many experts recommending reduced meat consumption and increased plant-based protein sources. The focus has also shifted from simple calorie counting to understanding nutrient density and the quality of food sources.

These guidelines serve as a general reference; individual calorie and nutrient needs should be determined in consultation with healthcare providers or registered dietitians, taking into account personal health goals, medical conditions, and lifestyle factors.

Image Courtesy: www.choosemyplate.gov