Make My Plate Chart a part of your daily routine to boost your health…

Your plate is very important in terms of the size and nutrients of the meal. You have to understand that how you have to arrange your plate according to your health. As a simplified way to explain the proportions of each food group, the Food Pyramid has been replaced by a plate diagram by the United States Department of Agriculture (USDA). MyPlate’s superstars are fruits and vegetables; it is recommended that our half-plate be filled with fresh fruits and vegetables. The new plate image encourages us to consume a more plant-based diet. Also, the plate shows a balance of food . The dairy group defined as fat-free or low-fat milk or yogurt. Also you can know about your plate balance by participating in MyPlate Quiz on the USDA website.

-Data is taken by USDA Website
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Healthy eating should be followed at all stages of life. Health loss is capable of insecure our life in many ways-mentally, financially, and physically. Isn’t it wise to be cautious in advance and increase or decrease our plate size based on our lifestyle and work?

Eating healthy is a requirement for everyone.


Today, heart attacks, diabetes, tooth decay, high blood pressure, high cholesterol, heart disease, stroke, type-2 diabetes, Osteoporosis, and obesity are common diseases in every household.

tilt shift lens photography of five assorted vegetables

However, we cannot say that we suffer from health problems only because of bad eating habits, but our lifestyle also plays a big part in this. So, as a result, many of us are putting our hard earnings into health-related expenses and losing savings. Health loss is capable of insecure our life in many ways-mentally, financially, and physically.

Isn’t it wise to be cautious in advance and increase or decrease our plate size based on our lifestyle and work? So, according to USDA, we must make every bite count with the dietary guidelines. Here is the 4 guideline suggestion for you.

  • Healthy eating should be followed at all stages of life.
  • Consider or customize family preferences, cultural traditions, and budgetary concerns when choosing nutritious food and beverages.  
  • Ensure you are eating foods and beverages that are nutrient-dense, and limit your calorie intake. 
  • Consume fewer foods and beverages that are high in added sugars, saturated fats, and sodium, as well as limit alcohol consumption. 
woman eating bruschetta

75% of people’s diets are low in vegetables, fruits, and dairy products. 63% of people consume more sugar than the recommended amount. In terms of saturated fat, 77% exceeds the limit. An excess of sodium in 90% of the population exceeds the Chronic Disease Risk Reduction limits. Nearly half of the U.S. population meets or exceeds recommendations for grains and proteins, but they are not meeting recommendations for their subgroups. 


Every stage of life benefits from a healthy eating routine that adds up over time. For your body to function well, you should consume various fruits, vegetables, grains, dairy foods, and fortified soy alternatives. First, make sure you choose foods and beverages high in nutrients. Then, take advantage of every bite. Nutrition is best met by eating nutrient-dense foods and drinking nutrient-dense beverages. Make sure you eat a variety of foods from each food group. Don’t forget to pay attention to the portion size.


Seasonal Fruits
Seasonal Fruits

Fruits & Vegetable


This new plate chart focuses on whole fruits. Any fruit or 100% fruit juice is part of the Fruit Group. At least half of the recommended fruit should come from whole fruit rather than 100% juice. On this new plate, it is advised that any raw or cooked, whole or cut-up, fresh or frozen vegetables, veggies juice, or mashed can be consumed. Also, USDA recommends organizing vegetables by nutrient contents and the basis of 5 subgroups. They are- dark green, red, and orange; beans, peas, and lentils; starchy; and other vegetables.

Whole Grains and Refined Grains

The My Plate chart suggests that you must make half your whole grains. According to the provided information by USDA, grains are divided into 2 subgroups- Whole Grains and Refined Grains. 

 yellow corn
Yellow corn

The whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole-grain cornmeal, and brown rice. In addition, refined grains have been milled, a process that removes the bran and germ. This is done to give grains a more delicate texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.

assorted color beans in sack
Assorted color beans in sack

Some refined grain products are white flour, corn grits, white bread, and white rice.The term “grain product” refers to foods made from wheat, rice, oatmeal, cornmeal, barley, or any other cereal grain. Products made from grain include bread, pasta, breakfast cereals, grits, and tortillas. As part of the Grains Group, popcorn, rice, and oatmeal also belong.

whole grain bread
Whole grain bread

Eating grains, especially whole grains, is beneficial for health reasons. For example, healthy diets that include whole grains reduce the risk of chronic diseases. In addition, the health and maintenance of our bodies need to consume grains because they contain many nutrients.

Eating eggs is a popular way to consume protein
Eating eggs is a popular way to consume protein during breakfast, but there is other excellent vegan protein source is available

According to MyPlate, Protein should be consumed by age. In the Protein Food Group, you can include seafood, meat, poultry, and eggs.

Veggies Group Protein sources

But Vegetable Group is also a good protein source, like Beans, Peas, and Lentils. In the MyPlate vegetable subgroup, legumes include beans, peas, and lentils (also known as pulses). Legumes are plants that contain pods as part of their structure. Among the seeds found in pods are beans, peas, and lentils, which are commonly referred to as pulses. In addition, there are many other vegan sources of Protein, including- lightly boiled or steamed soybeans, Tofu, which is made from soybeans; one cup of cooked peas (Which has 8 grams of Protein), Almonds, pistachios, Paneer, and Green Chickpeas (A 1/2-cup serving of green chickpeas has 364 calories, and 19.3 grams of Protein).

Raw Vegetables with boiled chickpeas
Raw Vegetables with boiled chickpeas

Nut & Seeds Group Protein Sources

There are a number of health benefits associated with nuts and seeds, such as protein, healthy fats, fibers, vitamins, and minerals. It helps burn energy and regulates body weight because nuts and seeds don’t absorb all fats. Almonds, almond butter, Brazil nut, cashew, chestnuts, chia seeds, flax seeds, hazelnuts (filberts), macadamia nuts, peanuts, pecans, pine nuts, pistachios, pumpkin seeds, sesame butter or paste (tahini), sesame seeds, sunflower butter, sunflower seeds and walnuts are in the category of Protein Food Group.

round ceramic bowl with nut, seeds and jaggery
round ceramic bowl with nut, seeds and jaggery

In normal, we need one cup of dairy product everyday… here is the provided chart for daily consumption by different age-group. If you are adults, dairy products should be low-fat or fat free.

USDA provided daily Dairy recommendations
USDA provided daily Dairy recommendations

People can consume low fat milk, yogurt, natural cheese or soya milk. — For building and maintaining strong bones, people need to consume dairy product.

person pouring milk in highball glass

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