The Healthy Plate Model makes nutritious eating easy.
It divides one’s plate into three sections: 1/2 Non-starchy Vegetables and Fruits, 1/4 Starch, and 1/4 Protein:
Non-starchy vegetable examples include leafy green vegetables like lettuce and kale, tomatoes, carrots, cucumbers, summer squash like zucchini, peppers, and jicama.
Starch (a.k.a. carbohydrate-rich) examples include whole grain bread and pasta, brown rice, potatoes, yams, winter squash like butternut, corn and peas.
Protein examples include: meat, seafood, eggs, dairy, nuts, seeds, and legumes like beans, tofu, tempeh, edamame, and lentils.
Fat is distributed throughout the three sections. For example, in salad dressing, cheese, avocado and/or olives on one’s salad, the oil in nuts, the butter used to sauté spinach, the germ in whole grains, and the fat in a burger patty.
For its 2010 Dietary guidelines, the USDA transformed My Pyramid into My Plate:
The USDA explains that “the recommendations in the Dietary Guidelines and in MyPlate are for the general public over 2 years of age. MyPlate is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them.”