Using MyPlate to Build a Balanced Meal: A Simple Guide to Healthier Eating

Eating healthy doesn’t have to be confusing or expensive. In fact, it can be as easy as looking at your plate. That’s where MyPlate comes in. MyPlate is a simple, visual tool created by the U.S. Department of Agriculture (USDA) to help people build nutritious and balanced meals without needing to count calories or memorize complicated dietary rules.

Whether you’re preparing lunch for work, dinner for your family, or a quick meal at home, MyPlate offers an easy way to make sure you’re getting the nutrients your body needs to feel your best.

What Is MyPlate?

MyPlate is a colorful plate icon that represents the five main food groups you should include in your meals: fruits, vegetables, grains, protein, and dairy. It replaced the old food pyramid in 2011 to give people a clearer, more realistic way to think about what to include on their plate.

First, imagine your plate divided into four sections, which include fruits, vegetables, grains, and protein, with a side of dairy. Each section represents a portion of your meal, helping you see how much of each food group you should aim for. It’s not about perfection, as it’s more about balance.

The MyPlate Plan tool on the website provides a more detailed and personalized breakdown of calories and serving sizes, tailored to your age, sex, height, weight, and activity level. It outlines the recommended daily intake for each food group and provides practical examples to help you meet your nutritional goals.

The Five Food Groups: What Goes Where to Create a Balanced Meal?

Here’s a quick breakdown of each food group and how they fit into your plate:

Vegetables (about 20-30% of your plate)

Vegetables are full of vitamins, minerals, fiber, and antioxidants. Try to include a variety of types and colors that include dark leafy greens, carrots, bell peppers, broccoli, or beets. Vegetables that come fresh, frozen, or canned all count.

Tip: Roast, steam, or sauté your veggies with a little olive oil for flavor and texture. Also, look at the packaging to avoid any that have excess salt.

Fruits (about 20-30% of your plate)

Fruits are naturally sweet and packed with nutrients like vitamin C, potassium, and fiber. Berries, apples, oranges, bananas, and melons are all great choices.

Tip: Add sliced fruit to salads, yogurt, or oatmeal for extra flavor.

Grains (about 30% of your plate)

Grains give your body energy. Choose whole grains most of the time, like brown rice, whole wheat pasta, oatmeal, or quinoa, because they contain more fiber and nutrients than the simple/refined grains.

Tip: Look for “100% whole grain” on labels when buying bread or crackers.

Protein (about 20% of your plate)

Protein helps build and repair your body. Good sources include lean meats, poultry, seafood, eggs, beans, tofu, lentils, and nuts.

Tip: Include plant-based proteins a few times a week, like beans, lentils, tofu, or nuts, to add variety and fiber to your meals. They’re affordable, filling, and great for heart health.

Dairy (on the side)

Dairy provides calcium, vitamin D, and protein. This could be a glass of low-fat milk, a serving of yogurt, or a small slice of cheese. If you’re lactose intolerant or prefer non-dairy options, look for fortified soy or almond milk.

Tip: Choose low-fat or fat-free dairy options to reduce saturated fat intake.

How to Build a Balanced Meal with MyPlate

Using MyPlate at home or while eating out can be very easy. Just think about your plate in sections and aim to include most of the food groups. Here are a few examples of how to do it:

Example 1: Weeknight Dinner

• Grilled chicken breast (protein)
• Brown rice (whole grain)
• Steamed broccoli and carrots (vegetables)
• Side of apple slices (fruit)
• Glass of low-fat milk (dairy)

Example 2: Vegetarian Lunch

• Black bean and quinoa bowl (protein + grain)
• Roasted sweet potatoes and kale (vegetables)
• Fresh orange slices (fruit)
• Small container of plain Greek yogurt (dairy)

Example 3: Breakfast

• Oatmeal topped with banana and berries (grain + fruit)
• Scrambled eggs (protein)
• Side of low-fat milk or fortified soy milk (dairy)

You don’t need to get it perfect every time. Just by making an effort to include a variety of food groups, you can make a significant difference in your overall health.

Why Use MyPlate to Create a Balanced Meal?

Following the MyPlate model can help you:

• Consume more fiber, vitamins, and minerals
• Maintain a healthy weight
• Reduce the risk of chronic diseases like diabetes, heart disease, and some cancers
• Stay energized and focused throughout the day
• Build healthy habits for life

It also helps with portion control and reduces the temptation to overeat certain foods, like large portions of meat or too many refined carbs.

Final Tips for Using MyPlate Every Day

• Plan ahead: Prep ingredients in bulk to make balanced meals easier to put together.
• Get the family involved: Let kids help build their own plates, as it’s a great way to teach them healthy eating early.
• Be flexible: If you can’t get all five food groups in one meal, aim for balance across your day.
• Keep it simple: You don’t need fancy recipes or expensive ingredients. MyPlate works with what you have or can easily obtain.

Healthy eating doesn’t need to be overwhelming. MyPlate offers a practical and visual way to take small steps toward better nutrition. Whether you’re cooking at home or grabbing takeout, you can use this guide to build meals that support your health goals.

Start by choosing just one meal today to build using the MyPlate model, and you might be surprised how easy and satisfying it is.

References

U.S. Department of Agriculture. (2020). MyPlate. 

U.S. Department of Agriculture & U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020–2025 (9th ed.).