The Power Plate is a food guide
which encourages consumption of nutrient-dense, plant-based foods. The
Power Plate diet is represented by a circle, or plate, divided into four
equal wedges. The wedges represent fruits, grains, legumes and
vegetables. Unlike other food guides, such as the U.S. Department of
Agriculture's Food Pyramid, the Power Plate does not call for specific
portion sizes or food hierarchies. Rather, it advises that you eat a
variety of foods from all four food groups each day. Consult your doctor
before beginning any new diet.
Previous Food Guides
According
to the University of Florida's online history of the food pyramid, the
first widely published food guide appeared in 1916. The first food
pyramid, which employed a graphic to show recommended proportions, was
conceived in the 1960s, due to concerns over an increasing trend toward
heart disease in Americans. The food pyramid continued to evolve, and in
2010, the Physicians Committee for Responsible Medicine petitioned the
USDA and the Department of Health and Human Services to adopt the Power
Plate diet instead.
Reasons for the Power Plate Diet
The
PCRM developed the Power Plate diet to replace the USDA's existing
MyPyramid food guides. A 2010 report in the "Marianas Variety" newspaper
lists several of the PCRM's reasons for requesting the change. These
include limited scientific knowledge concerning the risks and benefits
of nonessential foods in the MyPyramid food guide, which include eggs,
yogurt and cheese. The PCRM also objects to the MyPyramid food guide's
inclusion of foods lacking nutritional value, and to its lack of
attention to the dietary needs of very young children and those with
medical conditions requiring specialized diets. The PCRM further notes
that some of the foods and food groups recommended by the MyPyramid food
guide may no longer be considered healthy by modern standards of
nutrition.
Benefits of the Power Plate Diet
The
Power Plate's relative simplicity compared to previous pyramids and
food guides may make it easier to use. The diet's lack of strict
proportions or hierarchies allows you to observe the diet without
putting as much conscious thought and effort into your meals, its
backers contend. In essence, you simply ensure that each of your meals
consists of foods from each of the four food groups.
The Four Components of the Power Plate
Fruits
may be fresh, frozen or canned. The diet recommends whole fruits over
fruit juice, as whole fruits contain more fiber. This group also serves
as a good source of vitamin C and beta carotene. Whole grains such as
brown rice, rolled oats and barley contribute to the grain group, as do
pasta, bread, millet, corn, cereal and tortillas. Beans, lentils and
peas make up the legume group, from which you obtain fiber, protein,
zinc, calcium, B vitamins and iron. Dark green leafy vegetables and dark
yellow or orange vegetables make up the vegetable group, which adds
additional fiber, vitamin C, beta carotene and riboflavin to your diet.
Eating Other Foods
Because
previous food guides included foods that the PCRM considers of little
or questionable nutritional value, the Power Plate diet does not endorse
regular consumption of foods outside its four recommended food groups.
While eating according to the guidelines of the Power Plate, you should
consume minimal amounts of meat, dairy, sweets and junk food.
Sources of Iron in the Power Plate Diet
Because
red meat is not a part of the Power Plate, you may need other sources
of dietary iron. According to the HealthCastle website, lentils and
beans from the legume group can be good sources of iron. Vegetables such
as cooked broccoli and asparagus are also high in iron, as are pumpkin
seeds, Brazil nuts and almonds.
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