How to build a balanced MyPlate: Easy steps for healthy eating for teens.

🍎 What is MyPlate?

MyPlate is a simple guide created by the USDA (United States Department of Agriculture) to help people make healthy food choices. It visually represents the five food groups you should include in your diet: fruits, vegetables, grains, protein foods, and dairy. It replaced the old Food Guide Pyramid and is designed to be easy to understand and implement.

📜 A Little History

The concept of dietary guidelines has been around for over a century. The first recommendations were very basic, focusing on preventing nutrient deficiencies. Over time, as our understanding of nutrition grew, so did the complexity of the guidelines. MyPlate was introduced in 2011 as a user-friendly alternative to previous, more complicated, food guides.

⭐ Key Principles of MyPlate

• 🥕 Balance:
Make half your plate fruits and vegetables. Vary your veggies!
• 🌾 Grains:
Make at least half your grains whole grains. Look for words like "whole wheat" or "brown rice" on the label.
• 🥩 Protein:
Choose lean protein sources like chicken, fish, beans, and nuts. Vary your protein routine.
• 🥛 Dairy:
Opt for low-fat or fat-free dairy products. If you don't consume dairy, choose fortified soy milk or other dairy alternatives.
• 💧 Hydration:
Remember to drink plenty of water throughout the day! Water helps with digestion, energy levels, and overall health.
• 🧪 Portion Control:
Be mindful of portion sizes. Use smaller plates and bowls if needed.
• 💡 Limit Sugary Drinks and Processed Foods:
These can add empty calories and unhealthy fats to your diet.

🍽️ Real-World Examples

Let’s see how MyPlate works in practice:

📝 Conclusion

Building a balanced MyPlate is a simple yet effective way for teens to ensure they are getting the nutrients they need for growth, energy, and overall health. By focusing on incorporating a variety of foods from each food group and practicing mindful eating, you can develop healthy habits that will last a lifetime.