MyPlate and Nutrition: An Overview
Making the decision to eat healthier can mean something different to everyone. It can also be overwhelming and many of us that are having the feeling of not knowing where to start. My Plate can be the solution to these feelings. My Plate (which replaced the Food Pyramid) was created with the goal in mind to make eating healthy simple and doable for everyone.
There are five food groups included in MyPlate which include grains, protein, vegetables, fruits and dairy. Each is important for overall health and wellness as long as they are consumed within the recommended guidelines.
Fruits- Your plate should ideally be half fruits and vegetables. Having about 2 cups of fruit daily is a good amount for men and women. Consuming a variety of fruits daily supplies us with many vitamins and minerals important for overall health. Fruit is low in sodium, fat and calories and are a great source of fiber and natural sugar. Try consuming fruit with lite cool whip when you are craving something sweet instead of candy or desserts.
Vegetables- Your plate should be half fruits and vegetables. Consuming about 2-3 cups of vegetables daily is a great way to consume important nutrients; potassium, fiber, folate vitamins A and C to name a few. Be cautious of added sauces and dips that add calories and fat as well as added salt and seasoning that add extra sodium. It is also important to limit starchy vegetables such as potatoes, corn and peas, as they raise blood sugars unlike non-starchy vegetables.
Grains- Make a quarter of your plate grains. Grains can be an important part of our diet. Foods such as bread, pasta, rice, crackers and even popcorn are all considered grains. Half your grains should be whole grains. How do you know if your product is whole grain? Look for “100% whole grain” on the label or you can check to see if “whole wheat” is the first ingredient on the nutrition label ingredient list.
Protein- A quarter of your plate should have a good source of high quality protein. Protein is an important food group. Protein not only includes meat such as chicken, beef, pork and turkey but also fish and eggs. This can also include non-animal sources such as tofu, nuts, and nut butter, beans and lentils. Protein helps fill us up and keep us full longer. It is also a great source of iron and B vitamins.
Dairy- Low fat dairy products supply us with important nutrients including protein, calcium, phosphorus, vitamin A, vitamin B12, zinc and magnesium. Calcium is important for bone health, especially as we age. Dairy doesn’t always have to be consumed by milk. It can include cheese or yogurt. Greek yogurt is a great option that is higher in protein and lower in sugar than regular yogurt.
The recommendation for the amount you should consume for each food group depends on your age, gender, specific diet needs and weather you are pregnant or breast feeding. To learn more about amount recommendations refer to myplate.gov.
Along with consuming the recommended food groups there are other aspects of a healthy diet that are important to keep in mind. Remember to limit alcohol intake, added sugar and sodium. Consume healthy fats such as olive oil, canola oil and healthy fats that come from fish and nuts. Limit unhealthy fats such as saturated fat that comes from fried foods, desserts, chips and other junk foods.
The overall takeaway message is to create healthy balance with your daily diet. Focus on getting a variety of fruit, vegetables and lean proteins, make half your grains whole grains and switch to low fat dairy products. Getting started with eating healthy can be overwhelming and if that is the case for you start with focusing on one aspect of the MyPlate method and once you have mastered that, add in another one until you have gained balance with your diet.
Contact your RPM Logix Dietitian for more healthy tips!
**These are general recommendations and are not intended for specific medical advice. Please consult with your health care provider for more specific diet recommendations that are appropriate for you.
