My Plate (formerly known as the Food Pyramid)

The concept-

• Reflects the USDA Dietary Guidelines for Americans (2020-2025)
  • Encourages eating nutrient dense foods which contain numerous vitamins, minerals, proteins, and fiber.
  • Considers sodas, alcohol, and candy as “empty calorie” foods which contain calories and has no nutritional value.
• Guidelines-
  • Half of your plate should be composed of fruits and vegetables.
  • Another 25% should be grains (preferably whole grains)
  • The other 25% should make up protein.
  • Regarding dairy, My Plate encourages milk products instead of sugary drinks at meals.
  • Oils are considered fat and should be used sparingly. Refer to chart below for daily allowance based on age and activity level.
  • Some foods can fall under more than one category.
    • Beans and peas (i.e. kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas, lentils) provide many vitamins, minerals and fiber like vegetables, but are also high in protein.

• To determine your caloric allowance based on your age, sex, height, weight, and physical activity level, click here.
• To determine if the types of foods you are eating are nutritious, take the quiz.

Source- My Plate

Portion and serving sizes

My Plate 2025 recommendations-

Adulthood (ages 19-59)

Calorie Allowance

My Plate 2025 recommendations:

Source- My Plate and Dietary Guidelines

To calculate your daily calorie intake based on gender, age, weight, and activity level, click here.

Food for thought- Be aware your caloric intake can be consumed from just the beverages you drink daily*