Extension Report

Baldwin County Extension Office

302A Byrne Street

Bay Minette, AL  36507

Telephone (251) 937-7176 or

928-0860/943-5061 ext. 2222

FAX (251) 937-7285

Amelia McGrew

Regional Extension Agent

Food Safety, Preparation & Preservation

August 2, 2011

MyPlate Replaces the USDA Food Pyramid

The United States Department of Agriculture has released a new tool to help families eat more healthy and nutritious meals.  MyPlate, based on the 2010 Dietary guidelines, is a quick and easy guide for families to quickly create a healthy meal.  The hope is that MyPlate will make it easier for people to make healthy choices.  The idea is to portion your plate with half fruits and vegetables, a protein source and a serving of grains, with a side of dairy.

The MyPlate icon is a colorful picture of a plate which is divided into four sections.  The largest section represents vegetables and a smaller section represents fruits.  These two parts join together to comprise half the food on the plate.  By making half the plate vegetables and fruit, people will consume more nutrients, vitamins and antioxidants at every meal.    On the other side of the plate, the larger segment is the grains group.  Grains- especially whole grains-provide fiber, B-vitamins and other essential nutrients.  The fourth segment represents protein foods.  This provides another important nutrient for good health, but in smaller proportion than many Americans are currently choosing.  A small circle to the top right of the plate is a reminder of dairy options, milk being the most common.

The key messages that go along with this plate are:

• Enjoy your food, but eat less.  Take the time to fully enjoy your food as you eat it.  Eating too fast may lead to eating too many calories.  Pay attention to hunger and fullness cues before, during and after meals.

• Avoid oversized portions.  Use a smaller plate, bowl, and glass.  Portion out foods before you eat.  When eating out, order smaller portions, or take home the other half of your meal.

• Make half your plate fruits and vegetables.  Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli.  Add fruit to meals as part of main or side dishes or a dessert.

• Switch to fat-free or low-fat milk.  They have the same amount of calcium, but fewer calories and less saturated fat.

• Make at least half your grains whole grains.  Eat more whole grains.  Try eating wheat bread instead of white bread or brown rice instead of white rice.

• Compare sodium in foods.  Use the nutrition facts label.  The Alabama Cooperative Extension System has a great guide to understanding a nutrition facts label.  Call the Mobile County Extension Office at 574-8445 for a copy.  Use the label to choose lower sodium versions of foods like soup, bread, and frozen meals.

• Drink water instead of sugary drinks.  Cut calories (and costs) by drinking water or unsweetened beverages.  Soda, energy drinks, and sports drinks are a major source of added sugar, and calories.

The new MyPlate icon is a nice visual that is really easy to understand.  Simple is always best when it comes to visual food guides. 

For more information about planning and preparing healthy meals, go online to

Myplate.gov.  From this link you will find more information about foods to choose most often and foods to choose less of.  There are also many interactive tools which can help you create a personal plan which works specifically for you by entering your age, height and activity level. 

You may also visit the extension website at www.aces.edu to download publications entitled Better Meals with Better Planning and Weekly menu Suggestions. 

Email address: mcgreaj@aces.edu

Phone number: (251) 574-8445

Baldwin County Extension Programs are supported by the Baldwin County Commission.

The Alabama Cooperative Extension System (Alabama A&M and Auburn Universities) in cooperation with the U.S. Department of Agriculture is an equal opportunity educator and employer.