"MyPlate" is a nutritional guide developed by the U.S. Department of Agriculture (USDA) to help people make healthier food choices. It was introduced in 2011, replacing the older food pyramid model. "My Plate for the Day" by the National Institute of Nutrition (NIN) in India is a similar concept designed to guide people in making balanced and healthy food choices. Here's an elaboration of the "My Plate for the Day" by NIN:
Components of "My Plate for the Day"
Grains (Cereals and Millets)
Make up about 30-40% of the plate.
Include whole grains like rice, wheat, millets (such as ragi, jowar, bajra).
Provide energy, fiber, and essential nutrients.
Vegetables
Should constitute about 30-40% of the plate.
Include a variety of colors and types: leafy greens, cruciferous vegetables, root vegetables, and other colorful veggies.
Rich in vitamins, minerals, and fiber.
Fruits
Take up about 10-15% of the plate.
Aim for a variety of fruits to ensure a range of nutrients.
Provide vitamins, minerals, and antioxidants.
Protein Foods
Should make up about 20-25% of the plate.
Include legumes, pulses, beans, eggs, lean meat, fish, and poultry.
Essential for growth, repair, and maintenance of body tissues.
Dairy
Include a moderate portion of dairy products like milk, yogurt, cheese, or their alternatives.
Source of calcium, vitamin D, and protein.
Fats and Oils
Use sparingly.
Prefer healthy fats from nuts, seeds, fish, and plant oils.
Essential for absorbing fat-soluble vitamins and providing energy.
Key Recommendations
Variety and Balance
Ensure a variety of foods in your diet to cover all nutrient requirements.
Balance calorie intake with physical activity.
Portion Control
Be mindful of portion sizes to avoid overeating.
Adjust portions based on age, sex, and physical activity levels.
Hydration
Drink plenty of water throughout the day.
Limit sugary drinks and opt for water, fresh juices, or herbal teas.
Limit Sugar and Salt
Reduce intake of added sugars and salt.
Opt for natural sweeteners and use spices and herbs for flavoring.
Whole and Natural Foods
Choose whole and minimally processed foods.
Avoid highly processed foods high in sugar, salt, and unhealthy fats.
Example of "My Plate for the Day"
Breakfast: Whole grain cereal with milk and a banana.
Lunch: Brown rice, dal (lentils), mixed vegetable curry, and a side of yogurt.
Dinner: Millet roti, grilled chicken or tofu, a leafy green salad, and a fruit.
Snacks: Fresh fruit, nuts, and seeds.
Prevention of Macronutrient & Micronutrient Malnutrition
Macronutrient Balance:
Carbohydrates, Proteins, and Fats: Consuming the recommended proportions of cereals, pulses, dairy, and fats ensures an adequate intake of essential macronutrients.
Energy and Growth: Balanced macronutrient intake supports energy needs, growth, and overall body function.
Micronutrient Adequacy:
Vitamins and Minerals: A varied diet that includes vegetables, fruits, dairy, and protein sources ensures a wide range of vitamins and minerals.
Bioactive Compounds: Foods such as fruits and vegetables contain bioactive compounds, including antioxidants, which contribute to health beyond basic nutrition.
Benefits Over Supplements
Comprehensive Nutrient Intake:
The model plate ensures the intake of all essential nutrients, including those not commonly found in supplements, through natural food sources.
Nutrient Interactions:
Interference from Supplements: Routine consumption of certain nutrient supplements can interfere with the absorption of other nutrients. For example, high doses of calcium supplements can inhibit the absorption of iron and zinc.
Balanced Absorption: Micronutrients from foods are generally better absorbed and more bioavailable than those from supplements. Natural foods provide a complex matrix that enhances nutrient absorption and utilization in the body.
Bioavailability and Unknown Nutrients:
Better Absorption: Micronutrients from food sources are often more bioavailable compared to supplements. For instance, vitamin C from citrus fruits is better absorbed than from tablets.
Unknown Beneficial Compounds: Natural foods contain many unknown substances and nutrients that contribute to health, which supplements or fortified foods might not provide.
Functional Foods and Antioxidants
Functional Foods: Foods like nuts, seeds, and whole grains offer additional health benefits beyond basic nutrition. They contain phytochemicals, fiber, and other bioactive compounds that support health.
Antioxidants: Many fruits and vegetables are rich in antioxidants, which help protect the body from oxidative stress and inflammation.
Complete Diet and Unknown Nutrients
Natural Food Matrix: Whole foods contain a variety of nutrients that work synergistically to support health. This includes fiber, phytochemicals, and other compounds that supplements may lack.
Health Benefits: Consuming a complete diet as indicated in the model plate provides numerous health benefits, some of which are not fully understood but are known to contribute to overall well-being.
Practical Implementation
Daily Meals:
Breakfast: Whole grain cereal with milk and a banana for carbohydrates, protein, and vitamins.
Lunch: Brown rice, dal, mixed vegetable curry, and yogurt for a balance of macronutrients and micronutrients.
Dinner: Millet roti, grilled chicken or tofu, leafy green salad, and fruit for diverse nutrient intake.
Snacks: Fresh fruit, nuts, and seeds to provide additional vitamins, minerals, and healthy fats.
By following the "My Plate for the Day" guidelines, individuals can ensure a balanced and comprehensive intake of nutrients, promoting overall health and preventing nutrient deficiencies. This holistic approach to nutrition emphasizes the importance of whole foods over supplements for optimal health benefits.
Data Collected from: https://www.nin.res.in/downloads/My_plate_for_the_day.pdf
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