π What is MyPlate?
MyPlate is a visual guide developed by the United States Department of Agriculture (USDA) to help people make healthy food choices. It replaced the old Food Guide Pyramid and is designed to be a simple, easy-to-understand tool for building a balanced diet. MyPlate divides your plate into five food groups: fruits, vegetables, grains, protein foods, and dairy.
π History and Background
The concept of dietary guidelines has been around for over a century, but MyPlate was introduced in 2011 as a more user-friendly alternative to previous models. The goal was to create a visual representation that anyone could quickly grasp and apply to their daily meals. It's based on the Dietary Guidelines for Americans, which are updated every five years.
π Key Principles of MyPlate
- π₯ Make half your plate fruits and vegetables: Fill half of your plate with a variety of colorful fruits and vegetables.
- π Make half your grains whole grains: Choose whole-grain options like brown rice, whole-wheat bread, and oatmeal for at least half of your grains.
- π Vary your protein routine: Include a mix of protein sources such as lean meats, poultry, fish, beans, peas, lentils, nuts, and seeds.
- π₯ Move to low-fat or fat-free dairy: Opt for low-fat or fat-free milk, yogurt, and cheese.
- π§ Drink plenty of water: Stay hydrated by drinking water throughout the day.
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MyPlate DO's for Grade 7
- π Eat a variety of fruits and vegetables: π Aim for different colors to get a range of vitamins and minerals.
- πΎ Choose whole grains: π Select whole-wheat bread, brown rice, and whole-grain cereals over refined grains.
- π Include lean protein sources: π Opt for chicken, fish, beans, and lentils.
- π₯ Drink low-fat or fat-free milk or yogurt: πΆ These are good sources of calcium and vitamin D.
- π§ Stay hydrated: π‘ Carry a water bottle and refill it throughout the day.
- π³ Prepare healthy snacks: π Pack fruits, vegetables, or a handful of nuts for snacks.
- π½οΈ Pay attention to portion sizes: βοΈ Don't overeat, even if it's healthy food.
β MyPlate DON'Ts for Grade 7
- π₯€ Avoid sugary drinks: π Limit soda, juice, and sweetened beverages.
- π Limit processed foods: π Reduce your intake of fast food, chips, and candy.
- π₯ Don't skip meals: β° Eating regularly helps maintain energy levels and prevents overeating later.
- π© Avoid excessive saturated and trans fats: π§ Choose healthier fats like those found in avocados, nuts, and olive oil.
- π§ Limit sodium intake: π§ Avoid adding extra salt to your meals and snacks.
- π¬ Don't rely on supplements: π Focus on getting nutrients from whole foods.
- πΊ Avoid eating in front of screens: π± Pay attention to your food and avoid mindless eating.
π Real-world Examples
Example 1: A healthy lunch could include a whole-wheat sandwich with turkey and lettuce, a side of baby carrots, and an apple.
Example 2: A balanced dinner might consist of grilled chicken, brown rice, steamed broccoli, and a glass of low-fat milk.
Example 3: A good breakfast option is oatmeal with berries and a handful of almonds.
π Conclusion
MyPlate is a valuable tool for making healthy food choices. By following the guidelines and focusing on a balanced diet, seventh graders can develop healthy eating habits that will benefit them throughout their lives. Remember to eat a variety of foods, stay hydrated, and limit processed foods and sugary drinks.