Diet. This four-letter word pops up everywhere. You can drink a diet cola, eat diet foods, or put yourself or even your pet on a diet. For many people the word diet is synonymous with a weight-loss program. In reality, diet refers to the foods and beverages a person selects and consumes daily. That means we all have a diet. Whatever foods we choose to eat or drink become our diet. Eating a variety of healthy foods in balanced proportions creates a diet that provides the nutrients essential for work, play, and overall good health.
The USDA MyPlate icon identifies five food groups and illustrates healthy relative proportions for each food group. The icon shows that half of a healthy diet should consist of fruits and vegetables. The USDA also recommends that half of the grains consumed should be whole grains, and highly processed foods high in fat and sugar should be consumed in limited amounts only. Physical activity is also an essential part of a healthy lifestyle. The number of calories a person should consume varies depending on the individual’s age, gender, size, and activity level. The more total calories a person needs, the greater the number of servings needed from each food group.
The Grains Group, represented by the orange compartment on MyPlate, includes any food that is a grain or is made from grains, including bread, cereal, rice, pasta, tortillas, crackers, and pancakes. Foods in this group supply the B vitamins—niacin, thiamine, and riboflavin—that are important in keeping our blood, skin, and nervous system healthy. Grains also supply complex carbohydrates, an important source of long-lasting energy; fiber, which helps with digestion; and vitamin E, which is important for the proper function of many organs. Although grains are naturally low in fat, many of the foods that grains are used in contain added fats and sugars, making them high in calories and relatively low in nutrients. Cakes, cookies, pies, donuts, muffins, and sweet rolls are included in this group, but they should be eaten in moderation. Based on an 1800-calorie diet, it is suggested that children consume 6 ounces of grains daily, and at least half of those should be whole grains. Whole grain foods contain all three parts of the grain: the endosperm, germ, and bran. Refined grains, like pastry flour and all-purpose white flour, generally have the germ and bran removed. Whole grains are higher in protein, fiber, vitamins, and minerals than refined grains.
The Vegetable Group is the green compartment on MyPlate. All kinds of vegetables are included here, whether they are fresh, frozen, dried, or canned. They can be eaten raw or consumed as juice. Vegetables are the main source of vitamin A, which is important for healthy skin and eyes. Vegetables are also a source of fiber. Many vegetables are naturally low in fat. It is suggested that children eat 2½ cups of vegetables every day.
The Fruit Group is represented by the red compartment. All kinds of fruits are included here—fresh, frozen, dried, or canned. It includes whole fruit as well as 100% fruit juices. Fruits are our main source of vitamin C, which helps the body heal, grow new cells, and use iron supplied by other foods. Fruits, like vegetables and grains, are also a source of fiber. Like vegetables, many fruits also provide vitamin A and are naturally low in fat. The recommended daily amount for children is 1½ cups. Notice how the fruits and vegetables together make up half of the plate—this is a good approach to planning a healthy meal.
The MyPlate graphic includes a blue “cup” next to the plate to represent the Dairy Group. Foods in this group include all kinds of milk—even chocolate milk—and foods made from milk, such as cheese and yogurt. This group provides calcium-rich foods that are needed to help bones grow and strengthen. Suggested amounts are 3 cups daily for children of ages 9 to 12 and 2½ cups daily for children of ages 4 to 8.
Last is the purple compartment, which is the Protein Group. The Protein Group includes meat, poultry, fish, dry beans, eggs, and nuts. Meats include beef, pork, and lamb. Poultry includes chicken, turkey, and Cornish game hens. Beans include dry beans, dry peas, and lentils. Nuts include any kind of nuts or seeds or any nut butter, such as peanut butter. Foods in this group come from both animals and plants and are important for providing protein, which is essential in building strong muscles, repairing and building new body tissue, and keeping skin, hair, and nails healthy. The B vitamins and trace elements such as zinc and iron are provided by foods in this group, as well as iron, which carries oxygen through our blood to the cells. Some foods in this group can be high in fat, so be sure to choose plenty of lean proteins! Children should eat 5 ounces daily.
Oils are not a food group, but some are needed for good health. As long as they are not eaten in excess, oils from fish, nuts, olives, canola, and other sources are healthy choices.
In addition to the relative proportions consumed from each food group, a person who wants to eat a healthy diet also needs to pay attention to serving size. Serving size varies depending on the type of food. There is not one serving size for all foods. For example, 1 cup of dry cereal, 1 slice of bread, ½ cup of dried fruit, 1 cup of yogurt, and 3 ounces of lean hamburger are all equivalent to one serving. See the “Sample Serving Sizes” handout included with this lesson for additional examples.
Serving sizes represent portions of individual foods that provide similar quantities of major nutrients. They are based on a reference food identified for each of the five food groups. For example, 8 ounces of milk is the reference serving size in the Dairy Group. Eight ounces of yogurt (1 cup), 1½ ounces of natural cheese, and 2 ounces of processed cheese are approximately equal in calcium content to 8 ounces of milk.
The average American diet is generally unbalanced when compared with the suggested servings from MyPlate. Most Americans fall short of the recommended minimum number of servings for fruits and vegetables and consume more fats and oils than recommended. No single food or food group provides all the nutrients a person needs to stay healthy and have a high energy level. Each food group is equally important because each plays a different role in good health.
Using MyPlate can help children and adults alike eat more nutritionally every day. Variety and moderation, along with exercise, are the keys to a healthy lifestyle. The first step to determine the shape of our diet begins with analyzing the foods we eat in each of the food groups. And remember, dieting is not about how much someone weighs. It is about choosing foods for the essential nutrients and energy that enable each person to grow and develop.
