How can the USDA MyPlate nutrition recommendations help me lose weight?

As you can see from the figure, MyPlate is a dinner plate split into multiple sections, each representing each of the five food groups: fruits, vegetables, grains, protein foods, and dairy. While oils are an important part of a healthy diet, they are not depicted on the plate as they are not considered a food group.

At a blink of an eye, you will now see proportionality in regards to how these food groups should dominate your diet. Half of your plate should be devoted to waist- and heart-friendly vegetables and fruit with a smaller portion for grains, preferably whole grains and lean protein foods such as fish, skinless poultry, lean meats, dried beans and peas. The circle shape next to the plate is a visual reminder to make sure that fat-free and low-fat dairy foods such as milk should not be forgotten at mealtimes. 

With the majority of Americans overweight, this visual shift of foods on your plate can make a dramatic effect on your calorie intake. Devoting more than half of the surface of the plate to low calorie fruits and vegetables will crowd out or displace higher calorie grains and protein food choices.

In addition to MyPlate, there are also several important nutrition messages at ChooseMyPlate.gov based on the current Dietary Guidelines, which emphasize moderation in your diet and eating behaviors, which can also help with weight loss. 

MyPlate can help you lose weight if you make most of your plates resemble the MyPlate icon. When you eat more non starchy vegetables, lean protein, and limited amounts of fruits and whole grains, you will be reducing calories. The foods not on the plate like sweets, fatty meats, unhealthy oils, and dairy products are higher in calories. So eating less of those, will help decrease overall calories. MyPlate helps you keep in mind foods that are calorie light and nutrient dense.