{"id":81441,"date":"2025-04-12T12:24:00","date_gmt":"2025-04-12T18:24:00","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=81441"},"modified":"2025-10-16T14:05:23","modified_gmt":"2025-10-16T20:05:23","slug":"myplate-vs-food-pyramid-a-simpler-path-to-a-balanced-diet","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/myplate-vs-food-pyramid-a-simpler-path-to-a-balanced-diet\/","title":{"rendered":"MyPlate vs. food pyramid: A simpler path to a balanced diet"},"content":{"rendered":"
<\/div>
\"MyPlate,
MyPlate, a model created by the U.S. Department of Agriculture, is a guide to a balanced diet. Photo: Getty Images.<\/figcaption><\/figure>\n

For a straightforward, intuitive way to maintain a balanced diet, look no further than the MyPlate model developed by the United States Department of Agriculture (USDA).<\/p>\n

MyPlate provides an easy visual for how much to eat from each food group. A standard-sized dinner plate is divided into three sections: half of the plate is filled with fruits and vegetables, one quarter with complex carbohydrates, and the final quarter with protein-dense whole foods.<\/p>\n

\u201cMyPlate is essentially what replaced that dreaded nutrition pyramid,\u201d said Skylar Weir, a clinical dietitian at UCHealth Yampa Valley Medical Center.<\/a> \u201cIt lends itself to a more intuitive eating style because it doesn\u2019t involve counting grams of carbohydrates or protein. It allows people to survey what\u2019s on their plate and recognize, \u2018Do I have enough of those fiber-rich fruits and veggies? Is there enough protein?\u2019\u201d<\/p>\n

Here’s how the MyPlate model works:<\/p>\n

Fill half your plate with colorful foods for optimal organ health<\/strong><\/h2>\n

Fill half of your plate at every meal with non-starchy vegetables or fruits, such as broccoli, spinach, tomatoes, cucumbers, berries, apples \u2013 the options are endless. Since some people have an aversion to vegetables, Weir likes to refer to this food group as the \u201ccolorful foods.\u201d

Discover four colors<\/a> that brighten your plate and boost your health.<\/div>\n

\u201cThese are your fiber-rich foods that help fuel your gut microbiome<\/a>, they help regulate your cholesterol levels<\/a>, they\u2019re rich in antioxidants, which help control inflammation in our bodies, and they contain key vitamins and minerals,\u201d Weir said.<\/p>\n

People are often surprised to learn just how much of their plates should be taken up by these foods.<\/p>\n

\u201cA lot of people nail the meat and potato aspect, but maybe they\u2019re only enjoying a couple of green beans alongside it,\u201d Weir said. \u201cIt\u2019s an ah-ha moment to realize the non-starchy, colorful vegetables and fruits are more the star of the show.\u201d<\/p>\n

Don’t forget the complex carbohydrates for energy<\/strong><\/h2>\n

A quarter of the plate should contain complex carbohydrates such as sweet potatoes<\/a>, rolled oats, brown rice and other whole grains.<\/p>\n

\u201cThese are our bodies\u2019 energizers, where we\u2019re pulling our energy from,\u201d Weir said. \u201cThey\u2019re essential to maintaining energy throughout the day.\u201d<\/p>\n

Add whole-food proteins to protect your body’s building blocks<\/strong><\/h2>\n

The other quarter of the plate should come from whole-food sources of protein, such as red meat, chicken, fish, eggs, and legumes such as beans or tofu.<\/p>\n

\u201cThis is where we\u2019re getting most of the building blocks for the structures of our bodies \u2013 our muscles, skin, hair and nails,\u201d Weir said.

Are protein bars and shakes good protein sources? Learn how to use and choose them wisely<\/a>. <\/div>\n

Protein is also needed to build a strong immune system. Since it\u2019s slower to digest, it helps stabilize the blood sugar response and helps people feel full.<\/p>\n

One serving of healthy fats has its benefits<\/strong><\/h2>\n

Finally, add a serving of healthy fats<\/a>, such as olive oil, avocados, nuts and seeds, to every meal.<\/p>\n

\u201cThese plant-based healthy fats help our bodies absorb nutrients and provide satiation while also supporting our cardiovascular and hormone health,\u201d Weir said.<\/p>\n

\"MyPlate,
The USDA created MyPlate, an intuitive and balanced diet guide that replaces the outdated food pyramid.<\/figcaption><\/figure>\n

The new tool is easy to personalize<\/strong><\/h2>\n

If soup or a casserole is on the menu, consider how much of each type of food it contains, then supplement as needed. For instance, if your chicken, rice and broccoli casserole isn\u2019t chock-full of broccoli, you might have a side salad<\/a> with the meal.<\/p>\n

The tool is easily personalized to someone\u2019s cultural needs and food preferences. \u201cIf rice and beans are part of your regular diets, those foods absolutely fit in,\u201d Weir said. \u201cIt\u2019s just recognizing what else we can add to that meal to make it more well-rounded, balanced and optimal for our health.\u201d<\/p>\n

A simpler way to boost nutrition and feel better<\/strong><\/h2>\n

Incorporating all elements of a balanced diet can lead to quick wins. For instance, by adding berries and nuts to a bowl of oatmeal<\/a>, people not only increase the nutrition density, but they often feel full for longer.<\/p>\n

\u201cSome feedback I\u2019ll hear is, \u2018I\u2019m actually feeling more energized throughout the day. I didn\u2019t realize I was missing out on all these wonderful antioxidants from foods like berries,\u2019\u201d Weir said. \u201cOr, \u2018I feel like fiber is helping support my digestion.\u2019\u201d<\/p>\n

Best of all, MyPlate<\/a> can be an easy way to boost nutrition.<\/p>\n

\u201cIt\u2019s very approachable for people. It\u2019s a non-intimidating way to survey what a healthy and balanced diet is, and how to go about doing that practically,\u201d Weir said. \u201cEating can carry so much emotion for people \u2013 this tries to make it more dynamic and flexible.\u201d<\/p>\n

This story first appeared in the Steamboat Pilot.<\/em><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

For a straightforward, intuitive way to maintain a balanced diet, look no further than the MyPlate model developed by the United States Department of Agriculture (USDA). MyPlate provides an easy visual for how much to eat from each food group. A standard-sized dinner plate is divided into three sections: half of the plate is filled […]<\/p>\n","protected":false},"author":2163,"featured_media":86328,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[275,2366,276,4415],"class_list":["post-81441","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-food-and-nutrition","tag-healthy-recipes","tag-nutrition-services","tag-recipes"],"acf":[],"yoast_head":"\nMyPlate vs. food pyramid: A simpler path to a balanced diet - 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