We likely have learned about the food pyramid or “my pyramid” from the past. With significant pushes towards the advancements in scientific studies along with obvious consistent failing outcomes from the archaic food consumption model; the My Plate is the newest version (2011) that is sponsored by the USDA. You will notice some significant changes but they are absolutely for the better when considered.
Generally prescribed as an ideal model of “MyPlate”-Harvard Edition (2017):
The MyPlate chart divides a dinner plate into four sections, with each section representing a different food group. The four sections are:
- Fruits: This section of the plate should be filled with a variety of fruits, including fresh, frozen, canned, or dried fruits. Fruits are rich in vitamins, minerals, and fiber, and can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.
- Vegetables: This section of the plate should be filled with a variety of vegetables, including dark green, red, and orange vegetables, legumes, and starchy vegetables like potatoes. Vegetables are a great source of vitamins, minerals, and fiber, and can help reduce the risk of chronic diseases.
- Grains: This section of the plate should be filled with whole grains, such as whole wheat bread, brown rice, and whole grain pasta. Grains are a good source of carbohydrates, which provide energy, as well as fiber, vitamins, and minerals.
- Protein: This section of the plate should be filled with lean protein sources, such as poultry, fish, beans, nuts, and seeds. Protein is important for building and repairing tissues in the body, and can also help maintain a healthy immune system.
The MyPlate chart is designed to be a simple and easy-to-understand guide for building a healthy and balanced diet. By filling your plate with a variety of foods from each of these groups, you can help ensure that you are getting all the nutrients your body needs to function at its best.
What’s not in the Harvard edition:
Dairy: ” Though there is little if any evidence that high dairy intakes protect against osteoporosis, and there is considerable evidence that too-high intakes can be harmful.”
What uniquely is:
Stay Active: The figure scampering across the bottom of the Healthy Eating Plate’s placemat is a reminder that staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs.
Water: “Healthy Eating Plate encourages consumers to drink water, since it’s naturally calorie free, or to try coffee and tea with little or no sugar, which are also great calorie-free alternatives. It advises consumers to avoid sugary drinks, since these are major contributors to the obesity and diabetes epidemics. It recommends limiting milk and dairy to 1 to 2 servings per day, since high intakes are associated with increased risk of prostate cancer and possibly ovarian cancer; it recommends limiting juice, even 100% fruit juice, to just a small glass a day, because juice contains as much sugar and as many calories as sugary soda.”
Oils: “The Healthy Eating Plate depicts a bottle of healthy oil, and encourages consumers to use olive, canola, and other plant oils in cooking, on salads, and at the table. These healthy fats reduce harmful cholesterol and are good for the heart, and Americans don’t consume enough of these healthful oils each day. It also recommends limiting butter and avoiding trans fat.”
Reference site:
https://www.health.harvard.edu/staying-healthy/comparison-of-healthy-eating-plate-and-usda-myplate
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