Farewell, MyPyramid...Hello, MyPlate

by: Joanne Tehrani, MPH, RD, CDN

On June 2, 2011, First Lady Michelle Obama and the USDA unveiled MyPlate, a new food guiding system that replaces the food pyramid which was released by the USDA in 2005. Why does this matter? This simple image will have an effect on national nutrition policy such as on the the National School Lunch Program and on many food industries.

MyPlate is a simplified visual of what was recently published in the 2010 Dietary Guidelines for Americans. The plate is broken up into various colors, each representing different food groups and their recommended portion sizes. As you can see, fruits and vegetables occupy the majority of the plate, with the smaller sections representing grains and protein. On the top right corner is a circle or glass of milk. This represents the recommended quantity of dairy.

So what should you take from this?

1. Balance your calories. This means enjoying all foods but in the right quantities show in the plate. Avoid over-sized portions

2. Increase your nutrient intake by making half your meal fruits and vegetables. You can further increase it by making half your grains whole grains and switching to fat-free or low-fat dairy products.

3. Reduce foods high in sodium like soups,breads and frozen meals.Drink water instead of sugary drinks like soda.

How do sweet potatoes fit on your new plate?

The answer is PERFECTLY! In fact, MyPlate calls for Americans to increase their vegetable intake, especially dark green, red and ORANGE vegetables. The vitamins and minerals in sweet potatoes play a vital role in many bodily processes and keep us working to our maximum potential. Sweet potatoes are also high in protein and fiber, which makes them satisfying and help you keep your portions in check. So include sweet potatoes in that half portion of your plate - they might take up a lot of space, but they contribute little calories.

Check out this Crunchy Vegetable Burrito recipe. The sweet potatoes make it high in fiber and vitamin A, the broccoli and tomatoes add vitamin C and antioxidants, the beans are a healthy protein and the low-fat yogurt is a calcium-rich dairy source. This is a MyPlate home-run (*substitute whole grain tortilla for a grand slam)!

As a Registered Dietician, I think that MyPlate is a step in the right direction. It is easy to understand and has a few key messages that are loud and clear: like Michael Pollan has been saying for years, "Eat food. Not too much. Mostly plants."