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MyPlate is a guide for healthy eating, not a one-size-fits-all solution

Mary Trotter, MS, RD, LDN
July 8, 2011

With all of the different roles parents play in their child’s development, it’s not surprising many parents struggle to act as the family nutritionist and establish healthy eating habits. MyPlate, a new icon recently introduced by the U.S. Department of Agriculture (USDA), now makes it easier to figure out how to feed kids nutritious, balanced meals at home and on-the-go. MyPlate helps to make meal planning easy by illustrating ideal servings of the fruit, vegetable, grains, protein, and dairy food groups on a colorful divided plate.

The plate icon encourages parents to serve a variety of food groups at each meal. Just by looking at MyPlate, parents can readily see that vegetables and fruits should take up half of the plate, and grains and lean protein should take up the other half. A side helping of dairy shows kids will also need a serving of low-fat milk or another dairy product to complete their meal.

MyPlate offers simple messages that are easy to incorporate in your family’s daily diet:

• Fill half your child's plate with vegetables and fruits
• Make at least half the grains you serve whole grains, like oatmeal and brown rice
• Serve fat-free or low-fat (one percent) milk and water rather than sugary drinks
• When buying pre-packaged foods, choose ones low in sodium
• Avoid serving oversized portions
Vegetables are one of the largest portions on the plate because they provide many of the vitamins and minerals kids need for good health, plus vegetables are naturally low in fat and calories and contain fiber. For parents with picky eaters, adding more vegetables to their child’s plate may seem difficult at first; however, a few simple preparation tips can help you and your family enjoy the vibrant summer vegetable season.

Tips to liven up meals with fruits and vegetables

• Fire up the grill - Grilling brings out great flavor in vegetables. Try grilling mushrooms, carrots, peppers or potatoes on a kabob skewer - kids will enjoy a fun, new way to eat their vegetables. Fruit on the grill is a whole new experience too!
• Expand the flavor of casseroles - Peas, pinto beans, tomatoes and sautéed onions add color to this convenient, weekday meal.
• Pair with pasta - Planning something Italian? Slip some peppers, spinach, red beans, onions or cherry tomatoes into your traditional tomato sauce. Vegetables provide texture and satisfying low-calorie bulk.
• Get creative with sandwiches - Vegetables make a great addition to your favorite sandwiches and wraps. Substitute mayonnaise with creamy avocado or try sliced tomatoes and romaine lettuce for extra flavor.
• Savor stir-fry - Try a new cooking method! Stir-frying vegetables like broccoli, carrots, sugar snap peas, mushrooms, or green beans are a quick and tasty addition to any meal.
The goal of MyPlate is to think of the plate as an entire day of eating. Throughout the day, try to make half of what your kids eat vegetables and fruits, and the other half grains and lean protein. And you don’t have to serve all the food groups at each meal (vegetables for breakfast, anyone?). Simply use the plate as a guide when planning and serving meals. If breakfast or lunch doesn’t include a vegetable or fruit, try to serve an item from one of those food groups at snack time.
While MyPlate is a guide for healthy eating, it’s not a one-size-fits-all solution. Depending on a child's need, some food groups will need to be increased and others decreased. Talk to your health care provider to find out what's best for your kids.

For more information about developing healthy eating habits for your children, go to www.KidsHealth.org.

Mary Trotter is a senior program and policy analyst for Nemours Health & Prevention Services. A registered dietitian with a master's degree in human nutrition, she provides technical assistance, training, and staff support to community agencies, organizations, and coalitions implementing new health promotion strategies.

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