Similarities:
1. All three plates had very similar amounts of protein, vegetables, fruits, and whole grains. The plates consisted of 25% vegetables, 25% fruits, 25-35% carbohydrates, and 15-25% protein.
2. The plates wanted a large variety of fruits and vegetables because through a large variety, a person can achieve their recommended amount of nutrients.
3. Each plate included the importance of drinking water instead of sugary drinks.
Differences:
1. Compared to the other plates, USDA’s plate doesn’t give any examples of what foods fit into each category. This will make it harder on consumers to figure out what foods are better to eat.
2. USDA’s plate includes a portion of dairy while the other plates includes water and to limit dairy.
3. USDA’s plate doesn’t include a portion of fats/oils while the Harvard Healthy Eating plate and the Food as Medicine Plate did.
I find it surprising that the USDA’s plate includes a portion of dairy since I feel that dairy should not be consumed for every meal and because many people are lactose intolerant. I’m equally surprised that the USDA’s plate didn’t have any examples of healthy foods to eat in each category. For an organization that has such important views of what the American Diet should be, their MyPlate should be more specific. One question I have is why does the “My Food as Medicine Plate” and “Healthy Eating Plate” have protein as the same portion of carbohydrates (25%)? I disagree that protein should make up a quarter of each meal. I believe it should be closer to 15-20%. I agree that a large amount of your plate should be filled with an array of vegetables and fruits.
I decided to do the “My Food as Medicine Plate” because it seemed the most specific out of the three plates because it gave many examples of food in each category. My go-to meal fulfills the vegetables, fruits, whole grains, and olive oil categories but not the protein category. It fulfills the vegetable and fruits categories because I had a large variety, such as mushrooms, onions, spinach, tomatoes, broccoli, and garlic . It fulfills the fats and oils category because I included avocado, olive oil, and toasted sesame oil. It fulfills the whole grains category because I had a spinach/wheat tortilla. I didn’t completely fill the protein category because I only included cheese in the veggie wrap, which doesn’t have a lot of protein. In enjoy this meal because it is very easy and quick to make. If I were to make modifications, I would add more protein, such as adding beans and lentils to the wrap.
Recipe:
-Veggie wrap
wheat/ spinach tortilla
¼ avocado
⅓ cup mushrooms
½ tomato
¼ cup cheese
¼ cup chopped red onion
1 tablespoon of olive oil
-Garlic Broccoli
Whole head of broccoli
¼ cup chopped garlic
2 tablespoons of toasted sesame oil
To make the wrap, I first cooked the tortilla on the stove. While it was heating, I chopped up the avocado, mushrooms, tomato, and red onion. Next I heated the veggies on the stove with olive oil, waiting a little until I added in the cheese. I finished by putting the cooked veggies on the tortilla, topping it off with spinach.
To make the garlic broccoli, I cut up a head of broccoli and diced up garlic. I had it on medium heat and added toasted sesame oil.
1. All three plates had very similar amounts of protein, vegetables, fruits, and whole grains. The plates consisted of 25% vegetables, 25% fruits, 25-35% carbohydrates, and 15-25% protein.
2. The plates wanted a large variety of fruits and vegetables because through a large variety, a person can achieve their recommended amount of nutrients.
3. Each plate included the importance of drinking water instead of sugary drinks.
Differences:
1. Compared to the other plates, USDA’s plate doesn’t give any examples of what foods fit into each category. This will make it harder on consumers to figure out what foods are better to eat.
2. USDA’s plate includes a portion of dairy while the other plates includes water and to limit dairy.
3. USDA’s plate doesn’t include a portion of fats/oils while the Harvard Healthy Eating plate and the Food as Medicine Plate did.
I find it surprising that the USDA’s plate includes a portion of dairy since I feel that dairy should not be consumed for every meal and because many people are lactose intolerant. I’m equally surprised that the USDA’s plate didn’t have any examples of healthy foods to eat in each category. For an organization that has such important views of what the American Diet should be, their MyPlate should be more specific. One question I have is why does the “My Food as Medicine Plate” and “Healthy Eating Plate” have protein as the same portion of carbohydrates (25%)? I disagree that protein should make up a quarter of each meal. I believe it should be closer to 15-20%. I agree that a large amount of your plate should be filled with an array of vegetables and fruits.
I decided to do the “My Food as Medicine Plate” because it seemed the most specific out of the three plates because it gave many examples of food in each category. My go-to meal fulfills the vegetables, fruits, whole grains, and olive oil categories but not the protein category. It fulfills the vegetable and fruits categories because I had a large variety, such as mushrooms, onions, spinach, tomatoes, broccoli, and garlic . It fulfills the fats and oils category because I included avocado, olive oil, and toasted sesame oil. It fulfills the whole grains category because I had a spinach/wheat tortilla. I didn’t completely fill the protein category because I only included cheese in the veggie wrap, which doesn’t have a lot of protein. In enjoy this meal because it is very easy and quick to make. If I were to make modifications, I would add more protein, such as adding beans and lentils to the wrap.
Recipe:
-Veggie wrap
wheat/ spinach tortilla
¼ avocado
⅓ cup mushrooms
½ tomato
¼ cup cheese
¼ cup chopped red onion
1 tablespoon of olive oil
-Garlic Broccoli
Whole head of broccoli
¼ cup chopped garlic
2 tablespoons of toasted sesame oil
To make the wrap, I first cooked the tortilla on the stove. While it was heating, I chopped up the avocado, mushrooms, tomato, and red onion. Next I heated the veggies on the stove with olive oil, waiting a little until I added in the cheese. I finished by putting the cooked veggies on the tortilla, topping it off with spinach.
To make the garlic broccoli, I cut up a head of broccoli and diced up garlic. I had it on medium heat and added toasted sesame oil.
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