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Chapter 3 Nutrition 85
Guides for Healthy Eating
There are a number of guides available to help individuals implement
healthy eating patterns. For example, the USDA food patterns discussed
in the Dietary Guidelines can help people trying to maintain calorie balance
and focus on nutrient-dense foods. The USDA food patterns serve as the
basis for the MyPlate food guidance system.
MyPlate Food Guidance System
In 2011, the USDA created the MyPlate food
guidance system to help individuals put the Di-
etary Guidelines into practice (Figure 3.12). The My-
Plate graphic is designed to remind people about the
proportion of different foods they should eat at a meal.
Food Groups
The MyPlate diagram includes the fi ve food groups:
fruits, vegetables, grains, protein foods, and dairy. Oils
are not included on the MyPlate graphic because they
are not considered a food group. Oils are, however, a
necessary part of a healthful diet as well.
Fruits. Foods in the fruit group are often good
sources of nutrients many diets are lacking such as potassium, fi ber, vi-
tamin C, and folic acid. Fresh, frozen, canned, and dried fruits, as well as
fruit juices, are included in this group. Fruit juices, however, lack the fi ber
found in whole fruits, and are not as nutrient dense as whole fruits. For this
reason, whole fruits should be selected more often than juice.
Grains. This group includes foods made from wheat, rice, oats, corn-
meal, barley, or other cereal grains. Foods in the grains group are classifi ed
as either whole grains or refi ned grains.
MyPlate illustrates the
recommended proportions
of the different food groups
that people should eat in a
day. How much does your
daily diet align with these
suggestions? What food
groups should you eat more
of? less of?
Figure 3.12
Fiber
Total Fat
5%*
16%
13%
14%
18%
0
Chips (fried in oil) Mashed (with whole
milk and butter)
Baked (without butter
or sour cream)
* percentages are daily recommended amounts
Potatoes can be prepared
many different ways,
including mashing, baking,
and frying. Which of these
potato options is the
most nutritious? the least
nutritious? Why?
Figure 3.11