My plate was designed by USDA in 2011. So far it is a simplest guide to healthy eating. It encourages you to develop a healthy eating style throughout your life. It provides basic guidelines about the kind and quantity of food which you can take all day.
The plate is usually divided in four sections of fruits, vegetables , grains and proteins with a small circle of dairy lies on a side.

different foods groups and their recommended allowance

1. Fruit group.

The recommended daily amounts of a normal healthy individuals is 11/2 -2cups for individuals with less than 30 minutes of physical activity. All the fruits, dried fruits and 100% fruit juices are included in fruit group. It is important to note here that 1/2 cup of dried fruit is equivalent to 1cup of fruits.

2. Vegetable group.

21/2 cups of vegetables are recommended for healthy adult women of age 19-50. For adult man it is 3 cups.
Vegetables group includes all fresh, frozen canned or dehydrated vegetables . Due to the nutrient content of different vegetables , they are divided into further sub groups: starchy vegetables, red and orange vegetables, dark green vegetables, beans and peas and other vegetables.

3. Grain group.

Food made from wheat, rice, oat, batley, corn falls in grain group. Bread, chapati, breakfast cereals, porridge are included in grain group. Grain group is of two types. Whole grains and refined grains. The amount of grains needed for healthy adult women is 6oz and adult male is 8 oz.
1 slice of bread, 1/2 chapati, 1/2 cup rice, cooked pasta count as 1 ounce.

4. Protein group

Protein group include all type of lean meat, poultry, fish, lentils, beans and nuts. Daily recommended intake from protein group for a healthy woman with sedentary lifestyle is 5 oz and for a healthy man is 6 oz.
It is important to note here that 1 ounce of meat, poultry or fish, ¼ cup cooked beans, or ½ cup ounce of nuts or seeds is equal to 1 ounce.

5. Dairy group

The daily milk requirement of a healthy adult is 3 cups. It include low fat milk, yogurt, cheeses. Cream cheese, butter or dairy cream are not included in this group.

6. Oils and fats

In my plate oil is not included as a food group, but due to the essential nutrients it provides, they are included in our daily diet. Some commonly used oils are corn oil, sunflower oil , canola and other vegetable oil. Butter and desi ghee are also considered as oil The recommended daily allowance for oil is 3-4 tsp.

Salient features of MyPlate

The important features pf MyPlate are

  • Eat variety of food in small quantities.
  • Fill half of your plate with fruits and vegetables.
  • Use low fat milk and dairy products.
  • Drink plenty of water. Avoid sugary drinks an juices.
  • Food with less sodium and salt also reduces the risk of hypertension.
  • Half of your grain group should consist of whole grains with high fibre content.


A healthy diet is the diet which is adequate, balanced and vary according to the individuals, for eg , age, lifestyle, taste, preferences and food habits. It includes all the food groups in recommended amount .
MyPlate is the easiest way to check the quality and quantity of your diet, and should be kept in mind before planning your meal.

Aliya Waqas