The U.S. Department of Agriculture released food guidelines on January 31, 2011, referred to as My Plate. Instead of the old pyramid model on which specific food servings were listed, the My Plate illustration does not give serving guidelines. Instead, the USDA's MyPlate.gov website has charts that include a person's gender and age, along with corresponding recommended daily servings. The My Plate illustration is divided into four sections, along with an illustrated cup serving of milk. The plate segments include fruits, grains, vegetables and protein. According to the USDA website, the My Plate serving sizes are appropriate for people who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities.
Vegetables
The 2007 Food Pyramid allowed a person to eat 2.5 cups of vegetables per day. My Plate allows 1 cup of raw or cooked vegetables per day, or 2 cups of raw leafy greens can be considered 1 cup from the vegetable group. My Plate vegetable guidelines for some of the age groups are as follows: girls, ages 9 to 13 years old: 2 cups; ages 14 to 18 years old: 2-1/2 cups; boys, ages 9 to 13 years old: 2-1/2 cups; ages 14 to 18 years old: 3 cups; women, ages 19 to 50 years old: 2-1/2 cups; men, ages 19 to 50: 3 cups.
Fruit
In 2007, the USDA recommended eating 2 cups of fruit per day. As of 2011, USDA guidelines say that as a general rule, half of your plate should contain fruit. Some of the My Plate fruit guidelines are as follows: girls, ages 9 to 18 years old: 1-1/2 cups; boys, ages 9 to 13 years old: 1-1/2 cups; ages 14 to 18 years old: 2 cups; women, ages 19 to 30 years old: 2 cups; ages 31 to 50 years old: 1-1/2 cups; men, ages 19 to 50 years old: 2 cups.
Protein
The 2007 Food Pyramid said a person should eat 5.5 ounces of protein per day. It recommended that sources include lean cuts of meat, seafood and beans. As of 2011, the USDA recommends that, generally, 1 oz. of meat, poultry or fish, 1/4-cup cooked beans, 1 egg, 1 tbsp. of peanut butter or 1/2 oz. of nuts or seeds can be considered as 1 oz. equivalent. Some My Plate protein guidelines are as follows: girls, ages 9 to18 years old: 5 oz. equivalents; boys, ages 9 to 13 years old: 5 oz. equivalents; ages 14 to 18 years old: 6-1/2 oz. equivalents; women, ages 19 to 30 years old: 5-1/2 oz. equivalents; ages 31 to 50 years old: 5 oz. equivalents; men, ages 19 to 30 years old: 6-1/2 oz. equivalents; ages 31 to 50 years old: 6 oz. equivalents.
Grains
In 2007, the USDA told American public to consume 6 oz. of grains per day. As of 2011, the USDA says most Americans consume ample grains, but few are whole grains. The administration says at least half of all grains eaten should be whole grains. Generally, a slice of bread can be considered a 1 oz. equivalent from the grains group. My Plate grain guidelines show both the recommended portions as well as common portions. Some of the My Plate grain guidelines are as follows: girls, ages 9 to 13 years old: 5 oz. daily recommendation of which 3 oz. equivalents should be whole grains; ages 14 to 18 years old: 6 oz. and 3 oz.equivalents; boys, ages 9 to 13 years old: 6 oz. and 3 oz. equivalents; ages 14 to 18 years old: 8 oz. and 4 oz. equivalents; women, ages 19 to 50 years old: 6 oz. and 3 oz. equivalents; men, ages 19 to 30 years old: 8 oz. and 4 oz.equivalents; ages 31 to 50 years old: 7 oz. and 3-1/2 oz. equivalents.
Dairy
The recommended daily dairy intake in 2007 was 3 cups of low-fat milk. In this regard, not much has changed. My Plate dairy guidelines recommend that everyone, with the exception of boys and girls ages 2 to 8, should consume 3 cups per day. Children ages 2 to 3 should drink 2 cups, and ages 4 to 8 should consume 2-1/2 cups. My Plate says 1 cup of milk, yogurt or soy milk, and 1-1/2 oz. of natural cheese or 2 oz. of processed cheese count as 1 cup from the dairy group.
Empty Calories
Empty calories in the form of sugars and oils should be limited, according to the USDA. However, it reports that most people eat "far more than what is healthy." Foods listed as empty calories were cakes, pizza, ice cream, cheese, sausages, hot dogs, bacon and ribs. The USDA says people should limit their empty calories per day to the following: girls, ages 9 to 13: 120 calories; girls, ages 14 to 18: 160 calories; boys, ages 9 to 13: 160 calories; boys, ages 14 to 18: 265; women, ages 19 to 50: 260 calories; men, ages 19 to 30: 330 calories; men, ages 31 to 50: 265 calories.
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