How to Follow the USDA MyPlate Dietary Guidelines. Forget the food pyramid. The U.S. Department of Agriculture’s nutrition
guidelines are now called MyPlate. Here’s how to adhere to the USDA recommendations.. You will need Fruits Vegetables Grains Protein
Dairy and smart choices. Step 1. Picture a plate divided into 4 sections — fruits,
vegetables, grains, and protein. Fruit and vegetables should fill half the
plate, with veggies taking up a little more room than fruits; divide the other side between
grains and protein, with grains getting a bit more space. Now envision a small cup next to your plate,
marked “Dairy.” Not soda. Dairy. Go to choosemyplate.gov to find daily MyPlate
requirements of each food group according to age, gender, and level of physical activity. Step 2. Eat a wide variety of fruits and vegetables
so your body gets a range of nutrients. Eating produce of different colors is an easy
way to do so. Step 3. Get your protein from omega-3 rich seafood;
lean meats and poultry; eggs; nuts; seeds; and beans. Avoid processed meats like bacon and hot dogs. String beans are vegetables, not protein. Step 4. When filling a quarter of your plate with
grains, make sure that at least half of them are whole grains, meaning they contain the
entire grain kernel. Examples include whole-wheat flour, bulgur,
oatmeal, and brown rice. Step 5. Choose dairy foods that retain their calcium
content, such as milk, most cheeses, and yogurt, as opposed to those that don’t, such as butter
and cream cheese. And try to stick to fat-free or low-fat dairy. If you drink soy milk, make sure it’s calcium-fortified. Step 6. No matter what food group you’re eating, limit
salt, solid fats, and added sugars — those that are put into foods and beverages when
they’re processed. Bon appétit! Did you know First Lady Michelle Obama’s anti-obesity
team collaborated with the USDA on MyPlate.