This month, let’s breakdown the new “MyPlate” guide which replaced the food pyramid late last year and assists people in choosing healthier foods in the correct portion size. The plate offers a simpler solution to portion control and causes people to be more mindful when sitting down to a meal, by providing a visual of what your plate should look like. Another great thing about “the plate” is that it is an easy teaching tool for children, so they can start recognizing healthy portions from the get go.
So what makes up the plate? Imagine you are looking at a lunch or dinner plate and cut it into four sections. Two sections should hold fruits and vegetables, one section should include a lean protein, and the last section should hold a grain, preferably a whole grain. That’s it! Simple, right? These foods, in balance, help us maintain active, healthy lifestyles and healthy weights.
Here are the ADA recommendations to keep your plate in tip-top shape.
Make half your plate fruit and veggies:
- Choose a variety of both. Try different dark green, red and orange varieties to maximize your antioxidant intake.
- Rinse canned vegetables, if you buy them, so that you can decrease the sodium you consume. Look for low or reduced sodium on the label.
- Dried and frozen fruit can be a good option, if fresh isn’t possible. Review labels to avoid added sweeteners.
- Make veggies and fruits part of snack time, too.
Vary your protein sources:
- Keep meat and poultry to three ounces at a meal.
- Try more plant-based proteins such as nuts, beans, and whole soy foods (tofu, edamame, soy milk).
- Whole grains can be a great source of protein as well, think quinoa or kamut.
- For another heart-healthy alternative, try fish 2-3 times a week instead of meat.
Choose “smart” carbs:
- At least half of your grains should be “whole.”
- Choose brown rice, barley, and oats for your sides or ingredients in recipes.
- Always double check the label to see that the first ingredients are “whole,” not “enriched.”
The plate doesn’t leave much room for “extras.” While you can choose to fill one-quarter of your plate for your grain portion with french fries or your protein section with chicken strips, you aren’t going to be getting the most nutrition for the calories consumed. The purpose behind the “plate” is to fill up healthfully, and leave the foods that are high in “empty” calories (e.g., desserts, chips, fried foods) for occasional consumption. No food is off-limit in the plate but the beauty of the tool is that it keeps everything in the proper portion, even the foods we think of as “unhealthy.”
