Myplate Plan: 200-Calorie Diet Explained

The MyPlate Plan is a United States government guide to help people plan a healthful diet. The guide is based on the Dietary Guidelines for Americans and provides daily recommended amounts for each food group. The plan also provides limits for sodium, saturated fat, and added sugars. The MyPlate Plan is not based on a 200-calorie diet but instead on a 2000-calorie diet for those aged 14 and above.

Dairy: low-fat/fat-free milk/yogurt

The MyPlate Plan is a guide to help people plan a healthful diet. It is based on the Dietary Guidelines for Americans and provides a daily recommended amount of food for each food group. The MyPlate Plan is tailored to the user's age, and additional adjustment factors may be applied based on other information, such as Body Mass Index (BMI) percentile.

The Dairy Group is one of the food groups included in the MyPlate Plan. This group includes all fluid milk products and many foods made from milk that keep their calcium content. Foods made from milk with little or no calcium, such as cream cheese, cream, or butter, are not part of this group. Calcium-fortified soy milk is also part of the Dairy Group.

In general, 1 cup from the Dairy Group is recommended and counts as:

• 1 cup of dairy milk or yogurt
• 1 cup of lactose-free dairy milk or yogurt
• 1 cup of fortified soy milk or yogurt
• 1 1/2 ounces of hard cheese

The MyPlate Plan encourages individuals to move to low-fat or fat-free milk or yogurt options. This is because solid fats, which are typically high in saturated fat, can increase the risk of certain chronic diseases. Thus, it is recommended to choose dairy options that are low in saturated fat and to focus on consuming dairy products that retain their calcium content.

It is important to note that the MyPlate Plan is a general guide to healthy eating and that individuals should talk with their healthcare providers about an eating pattern and physical activity program that is right for them.

Vegetables: raw/cooked/canned/leafy greens/vegetable juice

The MyPlate Plan is a United States government guide to help people plan a healthful diet. The guide is based on the Dietary Guidelines for Americans and provides the daily recommended amounts for each food group. The Vegetable Group includes raw, cooked, and canned vegetables, as well as leafy greens and vegetable juice.

In general, 1 cup from the Vegetable Group counts as:

• 1 cup of raw or cooked/canned vegetables
• 2 cups of raw or 1 cup of cooked leafy greens
• 1 cup of 100% vegetable juice

The Vegetable Group can also be measured in 1/3 cup portions, which count as:

• 1/3 cup of fresh, frozen, or canned vegetables
• 2/3 cups of leafy salad greens
• 1/3 cup of 100% vegetable juice

The MyPlate Plan encourages people to "vary your veggies" and includes five subgroups: dark green vegetables, red and orange vegetables, beans, peas, and lentils, starchy vegetables, and other vegetables. It is recommended that half your plate of food consists of vegetables and fruits.

The MyPlate Plan is based on a 2,000-calorie diet for those aged 14 and above. However, the plan can be adjusted for different ages and activity levels. For example, for children between the ages of 12 months and 8 years, the Dietary Reference Intakes (2002) are used, while for ages 9-18 years, Estimated Energy Requirement (EER) formulas (2006) are used, with factors applied based on Body Mass Index (BMI) percentile. It is always recommended that you talk with your healthcare provider about an eating pattern and physical activity program that is right for you.

Fruits: fruit/fruit juice/dried fruit

The MyPlate Plan is a 2000-calorie diet for those aged 14 and above. It recommends that half of your plate should be filled with fruits and vegetables at each meal. The Fruit Group includes all fruits and 100% fruit juice. Fruits can be fresh, frozen, canned, or dried/dehydrated. They can be eaten whole, cut up, puréed, or cooked. However, at least half of the recommended fruit intake should come from whole fruit, rather than juice.

The amount of fruit you need depends on your age, sex, height, weight, and physical activity. This amount can also depend on whether you are pregnant or breastfeeding. You can find the right amount for you by getting your MyPlate Plan. Generally, 1 cup from the Fruit Group counts as 1 cup of raw, frozen, or cooked/canned fruit; or 1/2 cup of dried fruit; or 1 cup of 100% fruit juice.

Fruits provide dietary fiber, vitamin C, potassium, and folate (folic acid). They are naturally low in fat, sodium, and calories and contain no cholesterol. Eating fruit has many health benefits. People who eat fruits and vegetables as part of a healthy diet may lower their risk of certain diseases, including heart disease, stroke, and some cancers. Diets rich in potassium may help maintain healthy blood pressure. Fruits are also a good source of dietary fiber, which helps reduce blood cholesterol levels and may lower the risk of heart disease. Vitamin C is important for the growth and repair of body tissues, and it helps your body absorb iron more easily.

Protein foods: meat/poultry/fish/eggs/nuts/seeds

The MyPlate Plan is based on a 2000-calorie diet for ages 14 and above. The plan recommends daily amounts for each food group, including the Protein Foods Group.

The MyPlate Plan recommends that 1 ounce from the Protein Foods Group counts as:

• 1 ounce of seafood, lean meat, or poultry
• 1 egg
• 1 tablespoon of peanut butter
• 1/4 cup of cooked beans, peas, or lentils
• 1/2 ounce of unsalted nuts or seeds

The plan suggests eating a variety of protein foods to get a range of nutrients. Meat and poultry choices should be lean or low-fat, such as 93% lean ground beef, pork loin, and skinless chicken breasts. For seafood, it is recommended to choose options that are higher in healthy omega-3 fatty acids and lower in methylmercury, like salmon, anchovies, and trout.

For those who are vegetarian or vegan, protein options include beans, peas, lentils, nuts, seeds, and soy products. Legumes, such as beans, peas, and lentils, are also part of the Vegetable Group and provide many of the same nutrients as lean meats, poultry, fish, and eggs.

The amount of protein foods recommended in the MyPlate Plan depends on age, sex, height, weight, physical activity level, and whether an individual is pregnant or breastfeeding. Most Americans consume sufficient amounts of protein but may need to choose leaner varieties and increase the variety of protein sources.

Grains: rice/pasta/cereal/bread/ready-to-eat cereal

The MyPlate Plan is a guide to help people plan a healthful diet. It is based on the Dietary Guidelines for Americans and provides the daily recommended amounts for each food group. The MyPlate Plan also provides limits for sodium, saturated fat, and added sugars.

According to the MyPlate Plan, grains are an important part of a healthy diet. The Grains Group includes any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. This includes bread, pasta, breakfast cereals, grits, and tortillas. The Grains Group is divided into two subgroups: whole grains and refined grains.

Whole grains contain the entire grain kernel, which includes the bran, germ, and endosperm. Some examples of whole grains are whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice. Refined grains, on the other hand, have been milled, which removes the bran and germ. This process gives grains a finer texture and improves their shelf life, but it also removes dietary fiber, iron, and B vitamins. Examples of refined grains include white flour, corn grits, white bread, and white rice.

According to the MyPlate Plan, 1 ounce from the Grains Group is equivalent to:

• 1 slice of bread
• 1 ounce of ready-to-eat cereal
• 1 cup of ready-to-eat cereal
• 1/2 cup of cooked rice, pasta, or cereal

The recommended daily amount of grains varies depending on age, sex, height, weight, and physical activity level. However, the MyPlate Plan recommends that at least half of the grains consumed should be whole grains. This is because whole grains provide important nutrients such as complex carbohydrates, dietary fiber, B vitamins, and minerals.

In addition to the Grains Group, the MyPlate Plan also includes recommendations for the following food groups:

• Vegetables Group
• Fruit Group
• Dairy Group
• Protein Foods Group

Frequently asked questions