When the U.S. Department of Agriculture's My Plate came out in 2011, it was the No. 2 food-related news story of the year. Since then, the colorful plate, divided into half fruits and veggies, one-fourth whole grains and one-fourth protein, has increased in popularity. A 2014 Pollock Communications survey found My Plate to be a popular teaching tool with 61 percent of consumers familiar with the plate.

Despite its popularity, there are few myths that the Journal of the Academy of Nutrition and Dietetics hope to bust.

1. All meals should be eaten on a plate. Actually the plate idea is meant to be inspirational rather than prescriptive. The fact is most Americans don't sit down at a table or eat off of plates for every meal. They eat out of bowls, brown paper bags, on the go, in theaters and stadiums. Sometimes, we drink our meals from straws. My Plate is meant to serve as a reminder to build balanced meals.

2. No snacks allowed. Snacks are an area where you're not likely to find all five food groups neatly arranged on a plate, but they still fit in. Snacking between meals can help satisfy hunger and can help children get the nutrients they need to grow and maintain a healthy weight.

3. My Plate is fat-free. It's true that My Plate teaches the five food groups — fruits, vegetables, grains, protein and dairy. While fats and oils are not considered a standalone food group, the 2010 Dietary Guidelines do recommend consuming small amounts of oils for the essential nutrients they provide. Choose polyunsaturated or monounsaturated fats and reduce consumption of solid fats such as saturated fats and trans fats.

4. Protein foods equal meat. My Plate refers to meat and beans as simply the protein group, with the idea that protein is available in a variety of foods. All foods made from meat, poultry, seafood, beans and peas, eggs, soy products, nuts and seeds are considered part of the protein foods group.

Q and A

Q: Are strawberries heart healthy?

A: In a small new study in the Journal of Nutritional Biochemistry, participants who ate a lot of strawberries (about 3 cups, sliced, a day) for a month lowered their LDL (bad) cholesterol by 14 percent and triglycerides by 21 percent. They also showed improvements in platelet function and other cardiovascular blood markers. Like other berries, strawberries are rich in flavonoids (notably anthocyanins, which give them their red color), along with vitamin C and fiber. It's likely that reasonable amounts of strawberries (and other berries) are also beneficial, though to a lesser degree.

Information courtesy of the University of California, Berkeley Wellness Letter.

Recipe

Here's a Strawberry and Mozzarella Salad from Ellie Krieger's "So Easy" cookbook. The berries are a fragrant complement to the creamy, soft mozzarella, and a balsamic vinegar adds just the right touch of sweetness.

Strawberry and Mozzarella Salad

1/4 cup extra-virgin olive oil

2 tablespoons balsamic vinegar

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

2 hearts of romaine lettuce, torn or cut into bite-size pieces (about 5 cups)

1 (16-ounce) container fresh strawberries, hulled and sliced

6 ounces part-skim mozzarella cheese, diced

1/2 cup lightly packed fresh basil leaves, cut into ribbons

8 slices whole-grain Italian bread

In a small bowl, whisk together the oil, vinegar, salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce on 4 salad plates. Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese, then sprinkle with the basil. Serve the bread alongside. Serves four (servings size, 3 cups salad and 2 pieces bread).

Per serving: 400 calories, 16 g protein, 34 g carbohydrate, 25 g fat, 30 mg cholesterol, 4 g fiber, 720 mg sodium.

Charlyn Fargo is a registered dietitian with Hy-Vee in Springfield, Ill. For comments or questions, contact her at [email protected] or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.