Still following the Food Pyramid? That’s way old news! Back in 2011, the USDA unveiled a new icon to remind Americans what should be on their plate. Take a look:
The MyPlate icon is a snapshot of what a healthy meal should look like. Half of the plate is occupied by fruits and vegetables, while the other half includes a serving of whole grains and a healthy portion of lean protein. The meal is completed with a low-fat dairy product such as milk or yogurt.
Along with the MyPlate icon, the USDA also released these helpful dietary tips:
- Enjoy your food, but don’t overdo it
- Avoid over-sized portions; using smaller plates can help
Foods to Increase
- Make half your plate fruits and vegetables
- If you consume dairy products, switch to those made from fat-free or low-fat (1%) milk (OR go for a lower-calorie dairy alternative)
- Make at least half your grains whole grains
Foods to Reduce
- Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers.
- Drink water instead of sugary drinks
- Satisfying breakfast: They may sound decadent, but these Peaches ‘n Cream Protein Pancakes are powered by healthy oats, protein powder, low-fat yogurt and a perfectly sweet peach topping!
- Lovely lunch: Cute and colorful, these Walnut-Stuffed Avocado Boats are a breeze to make and an easy way to add more veggies to your plate.
- Quick dinner: This Sesame-Ginger Salad with Roasted Turkey is loaded with lean protein and veggies. Skip the store-bought dressing (usually loaded with sugar!) and try your hand at homemade.
Although the MyPlate icon and guidelines may not suit everyone’s preferences, they serve as a good reminder to pack your plate with plenty of nutrient-rich foods, especially fruits and vegetables.
What do you think of the MyPlate dietary guidelines? Share your thoughts!