MyPlate and Other Visual Guides

Key Concepts

Visual guides like MyPlate are designed to simplify the complex task of creating balanced meals. They provide a clear, easy-to-understand representation of the types and proportions of foods needed for a healthy diet. Other visual guides, such as the Mediterranean Diet Pyramid and the DASH Diet, offer additional frameworks for dietary planning.

MyPlate

MyPlate is a visual guide developed by the United States Department of Agriculture (USDA) to represent a balanced meal. It divides a plate into five sections: fruits, vegetables, grains, protein, and dairy. Each section represents a different food group and suggests the appropriate portion size for each.

Example: Imagine a dinner plate divided into four sections. Half of the plate should be filled with vegetables and fruits, a quarter with grains, and the remaining quarter with protein. A small serving of dairy, such as a glass of milk or a yogurt, should accompany the meal.

Mediterranean Diet Pyramid

The Mediterranean Diet Pyramid is a visual guide that emphasizes the traditional dietary patterns of countries bordering the Mediterranean Sea. It highlights the importance of plant-based foods, healthy fats, and moderate consumption of fish and seafood. The pyramid is divided into layers representing different food groups and their recommended frequency of consumption.

Example: At the base of the pyramid are daily foods like fruits, vegetables, whole grains, olive oil, and herbs. The middle layers include weekly foods such as fish, seafood, poultry, eggs, cheese, and yogurt. At the top are foods to be consumed less frequently, such as red meat and sweets.

DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) Diet is a visual guide designed to help lower blood pressure. It emphasizes the consumption of fruits, vegetables, whole grains, and lean proteins while limiting the intake of sodium, sweets, and red meats. The DASH Diet provides a visual representation of the types and amounts of foods to include in a daily diet.

Example: A DASH Diet meal plan might include a breakfast of oatmeal with fresh berries and a handful of nuts, a lunch of a turkey and avocado wrap on whole-grain bread, and a dinner of grilled salmon with a side of steamed broccoli and quinoa.

Conclusion

Visual guides like MyPlate, the Mediterranean Diet Pyramid, and the DASH Diet offer valuable frameworks for creating balanced and healthy meals. By understanding and applying these visual guides, Registered Nutritionists can effectively communicate dietary recommendations and support clients in achieving their health goals.