The New Food Icon: MyPlate

Interested in eating healthy? Then MyPlate, the new food icon that replaces the food guide pyramid is the tool for you. Recently launched by the United States Department of Agriculture (USDA), MyPlate shows the recommended servings of each food group arranged on a dinner plate, simplifying healthy meal planning.

The MyPlate Food Groups
MyPlate still contains the traditional food groups: grains, dairy, fruits, vegetables and protein. The food groups are color-coded to help you see how the MyPlate recommendations can be set up on a plate. MyPlate recommends that approximately 30% of your plate should be vegetables, 30% grains, 20% fruits and 20% lean protein with a source of low-fat dairy at each meal.

While the design has changed from a pyramid to a plate, the recommendations for healthy eating have largely remained the same.

· Grains Group
- Make half your grains “whole” grains.
- Look for “100% whole grain” on food label ingredient lists.

· Fruit and Vegetable Groups
- Fill half your plate with a variety fruits and vegetables.
- Choose whole fruits and vegetables over juice whenever possible.
- Opt for 100% fruit or vegetable juice if juice is a part of your diet.

· Protein Group
- Opt for lean sources of meat, poultry and fish.
- Include non-meat protein sources in your diet like beans, nuts, seeds and soy products.

· Dairy Group
- Choose low-fat or fat-free milk and milk products.

MyPlate also offers some key messages from the 2010 USDA Dietary Guidelines for healthy eating. Keep them in mind every time you plan a meal!

· Balancing Calories
- Enjoy your food, but eat less.
- Avoid oversized portions.

· Foods to Increase
- Make half your plate fruits and vegetables.
- Make at least half your grains whole.
- Switch to fat-free or low-fat (1%) milk.

· Foods to Reduce
- Compare sodium levels in foods like soup, bread and frozen meals—and choose the foods with lower numbers.
- Drink water instead of sugary drinks.

When it comes to meal planning, the new MyPlate food icon makes building a healthy plate easy. Visit www.MyPlate.gov for more information.