Introducing MyPlate
In 2011, the United States Department of Agriculture (USDA) introduced MyPlate, a simple picture of a dinner plate divided into sections to show how much of each food group to eat. MyPlate replaced the old Food Pyramid, which had been used since 1992, because the plate design is easier for people to understand and follow. The plate is divided into four colored sections — fruits, vegetables, grains, and protein — with a small circle on the side for dairy. The vegetable section is the largest, showing that vegetables should make up the biggest part of your meals.
Fruits and Vegetables: Half Your Plate
MyPlate recommends filling half your plate with fruits and vegetables at every meal. Fruits and vegetables are packed with vitamins, minerals, and fiber that help protect your body from disease. Eating a variety of colorful produce — red tomatoes, orange carrots, green broccoli, purple grapes — gives you a wide range of phytonutrients, which are plant compounds that work together to keep you healthy. Fresh, frozen, canned, and dried fruits and vegetables all count toward your daily goal.
Grains and Protein: The Other Half
The other half of your plate is split between grains and protein. MyPlate recommends making at least half your grains whole grains, like whole wheat bread, brown rice, and oatmeal, because whole grains contain more fiber and nutrients than refined grains. For protein, choose a variety of lean options including chicken, fish, beans, peas, nuts, and eggs. Protein is essential for building and repairing muscles, and different protein sources provide different vitamins and minerals your body needs.
The Mediterranean Diet: A Proven Pattern
The Mediterranean diet is one of the most studied and consistently healthiest eating patterns in the world. It is based on the traditional foods of countries around the Mediterranean Sea and emphasizes vegetables, fruits, whole grains, olive oil, fish, and nuts, with limited red meat and sweets. A major 2018 study found that people who closely followed a Mediterranean diet had about a 30 percent lower risk of heart disease. Many different cultures around the world have their own traditional diets that can also meet all nutritional needs when they include a variety of whole foods.
Limiting Added Sugars and Sodium
The 2020-2025 Dietary Guidelines for Americans recommend that added sugars make up less than 10 percent of your daily calories. Added sugars are found in sodas, candy, cookies, and many processed foods, and eating too much can lead to cavities, weight gain, and other health problems. The guidelines also recommend limiting sodium (salt) to less than 2,300 milligrams per day, which is about one teaspoon. Too much sodium can raise blood pressure, even in kids, so choosing fresh foods over processed ones is a smart habit to build early.
Dairy and Calcium
The small circle next to the MyPlate plate represents dairy, which includes milk, yogurt, and cheese. Dairy foods are important because they provide calcium and vitamin D, two nutrients that are essential for building strong bones and teeth. MyPlate suggests choosing low-fat or fat-free dairy options to get the same nutrients with less saturated fat. If you cannot drink milk, fortified soy milk, almond milk, and other calcium-rich foods like leafy greens and fortified orange juice can help you meet your calcium needs.
Building Healthy Habits
Learning to build a balanced plate is a skill that will help you stay healthy for your whole life. Start by looking at your plate at each meal and asking yourself if you see a variety of colors and food groups represented. Drinking water instead of sugary drinks, choosing whole fruits over fruit juice, and trying new vegetables are all simple steps toward better nutrition. Remember that healthy eating is not about being perfect at every meal — it is about making good choices most of the time and enjoying the foods that fuel your body.
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