Choosing a dietary pattern can feel overwhelming with so many options available. Let’s review some popular diets in the United States. We’ll compare My USDA MY Plate and the Mediterranean diet. The USDA My Plate guidelines were created for healthy Americans over the age of two and are based on a 2,000-calorie diet. Most people fall within this range, but depending on your age and physical activity level, these calories and portion sizes may vary. Essentially, the My Plate image guides Americans on how much and what kind of food to eat to maintain health and prevent chronic conditions.

The main message for MY PLATE is to fill half of your plate with vegetables and fruits at every meal. Make half of your grains whole grains. Choose more plant-based proteins than animal-based proteins. If you choose animal protein, opt for lean or low-fat options, and consume 2-3 servings of fat-free dairy foods.

The Mediterranean diet incorporates the basic principles of healthy eating traditionally practiced in countries bordering the Mediterranean Sea. Eating the Mediterranean way has been shown to promote health and decrease the risk of many chronic diseases.

Research has demonstrated that following the Mediterranean diet has:

• Reduce the risk of certain types of cancer
• It is more effective than a low-fat diet for weight loss in overweight and obese individuals
• Protect against cognitive decline by protecting the small vessels in the brain.
• May help improve eye health, including reducing the risk of macular degeneration.
• Reduce the risk of type 2 diabetes.
• Can assist in managing blood pressure
• Can lower the risk of cardiovascular disease.

The main message of the Mediterranean diet is to make vegetables and fruits the primary parts of your diet. Make most of your grains, whole grains. Choose healthy oils like olive oil as the main fat source for all your cooking. Eat fish and seafood at least two or three times a week. Choose plain nuts and seeds as snacks or add them to your meals. Limit or avoid highly processed meats like deli ham. The Mediterranean diet is low in dairy foods. Aim for smaller portions, especially if you choose whole-fat cheese, yogurt, or milk. The diet also includes a small glass of red wine, but that’s optional. Both dietary plans recommend at least 150 minutes of physical activity each week.

Comparing the two dietary recommendations

The main difference between the Mediterranean diet and USDA MyPlate is the emphasis on plant-based foods like fruits, vegetables, and whole grains in the Mediterranean diet, while MyPlate offers a more balanced approach with a larger portion dedicated to grains and includes a significant amount of dairy, whereas the Mediterranean diet limits dairy intake and highlights healthy fats like olive oil; essentially, the Mediterranean diet is more focused on quality of food and healthy fats, while MyPlate focuses on portion control across food groups.

Key points of difference:

Fat intake:

• The Mediterranean diet emphasizes healthy fats from olive oil, nuts, and seeds, while MyPlate doesn’t specifically highlight fat types, which may result in less emphasis on healthy fats.

Meat consumption:

• The Mediterranean diet promotes limited red meat consumption and emphasizes seafood, whereas MyPlate permits a broader range of protein options, including red meat.

Dairy intake:

• The Mediterranean diet typically includes smaller dairy portions than those recommended by MyPlate.
• The Mediterranean diet emphasizes fruits, vegetables, legumes, and whole grains as the foundation of the diet.

Research indicates that both recommendations can help reduce chronic conditions. It is your choice which dietary guidelines to follow. For more information on the Mediterranean diet or My Plate guidelines, contact the UF/IFAS Extension Seminole County FCS agent or your local UF/IFAS Extension FCS agent.

Reference

Med instead of Meds.com

MyPlate.gov

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