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My Plate

May 2, 2013 by delane Leave a Comment

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Have you ever wondered how your dinner plate stacks up to the ideal diet? When I was a kid we were taught about the food pyramid. A few years back the US got rid of the pyramid and went to the plate. Not knowing much about the changes, I asked an expert dietician to explain them to me and here is what she had to say.
 
 
myplate_blue
 
Do you know what the current food model that the US Government has set for Americans?  After decades of the food pyramid, we can look to a new model for healthy eating, ‘MyPlate’, the new symbol of proper nutrition.
 
After devoting decades to designing a pyramid, then refining that design a few times, the nation’s nutrition experts have settled on what they believe is the perfect geometry to represent what we should eat.
 
Implemented in the midst of an obesity epidemic, this guide comes at the perfect time!  Beefing up on greens is a huge focus.  “MyPlate” promotes fruits and vegetables, which cover half the circle. Grains occupy an additional quarter, as do proteins such as meat, fish and poultry. A glass of milk rests to the side.
 
It is a very simplistic yet effective visual for us all of us to keep in mind!
 
Here are 10 tips for Healthy Meals that fit in perfectly with My Plate from the USDA!

1.  Make half your plate veggies and fruits–Vegetables and fruits are full of nutrients and help promote good health.  Choose red, orange, and dark green veggies such as tomatoes, sweet potatoes and broccoli.

2.  Add lean protein–Choose protein foods such as lean beef, pork, chicken, turkey, beans or tofu. Twice a week, make protein on your plate.

3.  Include whole grains–Aim to make at least half your grains whole grains.  Look for the words “100% whole wheat” or 100% whole grain” on the food label.  Whole grains provide more nutrients, like fiber, than refined grains.

4.  Don’t forget the dairy–Pair your meal with a cup of fat free or low fat milk.  They provide the same amt of calcium and other essential nutrients as whole milk, but less fat and calories.  Don’t drink milk?  Try soymilk or almond milk as your beverage or include fat free or low fat yogurt in your meal.

5.  Avoid extra fat–Steamed broccoli is great, but avoid topping it with cheese sauce.  Try other options, like sprinkling of low fat Parmesan cheese or a squeeze of lemon.

6.  Take your time–Savor your food.  Eat slowly, enjoy the taste and textures, and pay attention to how you feel.  Be mindful.  Eating very quickly may cause you to eat too much.

7.  Use a smaller plate–Use a smaller plate at meals to help with portion control.  That way you can finish your entire plate and feel satisfied without overeating.

8.  Take control of your food–Eat at home more often so you know exactly what you are eating.  If you eat out choose healthier options such as baked instead of fried.

9.  Try new foods–Keep it interesting by picking out new foods you have never tried before like lentils, quinoa or kale.

10.  Satisfy your sweet tooth in a healthy way–Indulge in a naturally sweet dessert dish….FRUIT!  Fruit cocktail or fruit parfait made with yogurt are great!  For a hot dessert, bake apples and top with cinnamon.

Recipe Corner:

Sweet Potato Fries….who doesn’t love em?

Preheat oven at 350

Cut a sweet potato into long pieces (french fry length and width), or cut in 1/4 in disks, keeping the skin on for extra fiber.  Lightly drizzle a baking sheet with olive oil and place sweet potato fries on the sheet.  Lightly sprinkle with  Sea Salt. Bake for 12 minutes, then flip the fries then bake for 12 more minutes.


Enjoy!

Krista Wennerstrom R.D., L.D.N. is the Food and Nutrition Services Director for Aramark Healthcare at Thorek Memorial Hospital in Chicago.

Filed Under: Diet, Health and Wellness

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A Well Fed Life chronicles my life philosophy of feeding life each day with healthy food, an active lifestyle and little indulgences.

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