Ohio 4-H sticks with MyPlate guidelines

First, it was a wheel, then a pyramid, then a plate. Now it’s an inverted pyramid.

That’s a brief visual history of the U.S. Department of Agriculture’s Dietary Guidelines for Americans, created in 1980. Throughout the years the guidelines have been updated as their elements evolve — plate sizes, portion sizes and the food itself.

The new inverted pyramid, released in January of this year, emphasizes higher protein consumption and “real” foods while reducing the priority of grains.

In the 4-H world, however, we’re sticking to MyPlate for the time being because all the food and nutrition books provide that graphic and accompanying information.

This was the statement released this month by the Ohio 4-H program:

“The Ohio 4-H program is aware of the newly released Dietary Guidelines for Americans (Real Foods). We are also aware that many counties have already started their 4-H program year. Members in these counties have ordered their books and are already well on their way to completing their projects. For the 2026 4-H program year, the guidance provided in current 4-H food and nutrition books will be used for Ohio State Fair Food and Nutrition judging. The Healthy Living Design Team is working with Extension Publication to provide supplemental resources, which will be available for the 2027 4-H program year.”

Of course, this will apply to our local judging events in Wayne County July 7 and Aug. 4 at the Wayne County Fair Event Center. Judges will be made aware food and nutrition project members are following the MyPlate guidelines. Some of the project books simply reference MyPlate while others include MyPlate-specific activities.

The USDA introduced MyPlate in 2011 to replace the Food Pyramid. Based on the same food groups and recommendations, it was an entirely new graphic of a portioned plate aimed at providing a visual reminder of the importance of nutrition.

MyPlate guidelines are as follows:

—Grains: Make at least half your grains whole.

—Vegetables: Eat more red, orange and dark-green vegetables.

—Fruits: Half your plate should contain fruit and vegetables.

—Dairy: Switch to skim or 1% milk.

—Protein: Vary your protein choices.

Exercise also is a key component of the guidelines.

According to Ohio State University Extension’s Live Healthy Live Well team, the key changes in the 2025-30 guidelines are as follows:

—Prioritize protein foods at every meal. This guideline acknowledges that to maintain body tissue and improve metabolism and blood sugar, meals should include lean animal (fish, poultry or red meat) or plant-based (nuts, seeds, beans/lentils) protein. Serving sizes of 2-3 ounces per meal are still considered appropriate.

—Consider gut health. With increased understanding of the role of gut bacteria (our microbiome) in overall health, the new guidelines emphasize eating more “real food” (closer to its natural state) as well as consumption of some fermented foods, which may help replace lost “good bacteria” in the intestinal tract.

—Incorporate healthy fats. In previous versions of the DGA, the emphasis has been on limiting fat, but healthy fats (including those found in eggs, seafood, nuts, olives and avocado) are necessary for absorption of certain vitamins, contribute to good cholesterol, and enhance the flavor and sense of fullness foods provide.

—Limit highly processed foods, added sugars and refined carbohydrates. While definitions of “highly processed foods” may vary, the emphasis is to consume more “real,” fresh or home-prepared foods instead of ready-prepared foods with added preservatives and flavor enhancements typically high in sodium, sweeteners and some trans fats. Whole grains, fruits and vegetables are still preferred as nutritious energy and fiber sources over refined carbohydrates such as packaged snack foods and desserts.

Amid all the changes, keep in mind taking steps to a healthier diet is what matters most.

Laurie Sidle is an Ohio State University Extension family and consumer sciences and 4-H program assistant and may be reached at 330-264-8722 or sidle.31@osu.edu.