Plate It Up Healthy
How exciting that the USDA has reformulated the food icon that is to guide Americans to a healthier future. The U.S. Dietary Guidelines used to be pictured as a pyramid. At the time when the Food Guide Pyramid was developed, the idea of a pyramid stressed what should be the foundation of one's diet - that of grains, fruits and vegetables and then build on that. It seemed like a good message but somehow most Americans couldn't translate that into their everyday eating pattern.
It just wasn't a good visual as to how much of each food group you should eat and that's what it all comes down to. To ask people to weigh and measure everything in their busy lives is asking too much. But understanding portion control will make such a major difference in reaching healthier serving sizes. That's why the USDA's "My Plate" is a great change in how we get people to make better choices.
I absolutely love the concept. As a dietitian, it's something I've been doing for years with clients, showing them how to divide up their plate. But now to have it as a public image means more people can be reached with its powerful messages. To learn more about eating healthy and using the new plate icon, visit www.choosemyplate.gov.
When you serve yourself on that plate, keep some space between the various foods. It's known as "white space" on a brochure. In fact, most children don't like different foods touching each other. They'd be happier being served on a picnic plate that is intentionally divided.
You might want to get such a plate to help everyone in the family adhere to the new USDA "My Plate".
So What Does the Plate Tell Us?
Notice how half the plate is filled with fruits and vegetables? That tells you that at least half of what you eat in a meal should consist of produce. (By the way, if you want to serve your fruit in a separate dish for dessert, that's fine. This icon is only to impress upon you that fruit can be part of that half of your meal.)
For you meat lovers, seeing that only about 1/4 of the plate should be protein may be a disappointment. People don't realize that there is protein in everything we eat, from vegetables to grains to dairy. So you don't have to rely on meat or poultry or seafood as your only source of protein.
Then there is the grains part of the plate. Try to make those whole grains whenever you can. Instead of white rice make it brown rice. Try such whole grains as whole wheat pasta, bulgur wheat, rye or wheat berries. They have so much more character than refined grains with their nutty flavor.
The dairy part doesn't have to be just a glass of milk. It could be yogurt or cheese. Try to make those skim or low-fat choices. The idea is to make your calories count. Drinking milk is a much better choice than drinking sugary beverages. And if you're thirsty, drink good old water with a twist of lemon or lime for interest.
The idea is to not only to eat healthier amounts but just to eat healthier. That means choosing lower calorie, lower fat options when you can. Watch the amount of salt in the food you eat.
Even though "My Plate" doesn't say anything about exercise, if you're going to be the healthiest you can be, exercise or physical activity must be a part of it. This is all about both balance on the plate and balance in your life.
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