Megan
Miraglia, MS, RD, LDN
Wellness
Workdays
March is National Nutrition Month and what perfect
timing with the release of the new and improved USDA Dietary Guidelines and
MyPlate. MyPlate translates scientific nutrition facts into simple, clear-cut,
and visual ways to improve your health. The straightforward message of MyPlate
simply states, fill half of your plate with fruits and vegetables, ¼ of your
plate with lean proteins, ¼ with whole grains and add in a serving of low-fat
dairy. It’s that simple!
You may be familiar with the older, MyPyramid, which
possesses more information to take with you, but can be hard to navigate and
apply. The new MyPlate icon provides valuable, practical concepts that can be
easily used with your plate on a daily basis. MyPlate will show you that with a
few simple changes to your plate, you can make modifications to improve your
overall health and possibly your waistline! Simple changes such as swapping
refined grains for whole, saturated fat meats for lean proteins, and piling up
on the fruits and veggies, can make a positive impact on your health. Try these
quick tips below to get your plate in shape and be on your way to a more
healthful and energetic you!
Tips
To Get Your Plate In Shape
- half your plate with vegetables and some fruit
- ¼ of your plate with grains, preferably whole grains
- ¼ of your plate with lean protein
- Top it off with a serving of dairy such as a glass of
1% or non-fat milk
- Use a 9" plate
to keep portions in check. Try using a colorful or fun plate that you look
forward to using.
- Fill half your plate with a rainbow of fruits and vegetables to amp up your vitamin, mineral
and antioxidant intake. The
USDA recommends 5- 9 servings of fruits and vegetables per day. Choose
fresh or frozen most often to eat the most nutrients.
- Cooking for 1? Get
the most bang for your buck by choosing frozen fruits and vegetables to
keep healthy foods on hand without the spoilage.
- Make
at least half of the grains you
eat, whole grains (ideally even more than that!). Fiber rich whole
grains such as brown rice, whole-wheat breads, pasta or cereal, will help
you stay full longer, control weight and maintain digestive health. Check the ingredient section on the nutrition facts label
to make sure the first word is "whole".
- Try a new whole grain
such as quinoa, wild rice, amaranth, barley or oatmeal to switch it up!
Try this recipe for a healthy dose of whole grains AND veggies. Click HERE
- Stick
to lean proteins such as chicken, turkey, fish,
tofu or beans to limit unhealthy, saturated fat.
- Make
the switch - to fat-free or low-fat (1%)
milk. Full-fat dairy products include excess calories and saturated fat
that provide no nutritional benefit. Stick to 1% or nonfat versions to
reap the benefits of the calcium, vitamin D and lean protein.
United States Department of
Agriculture: http://www.choosemyplate.gov/
Dietary
Guidelines for Americans, 2010. US Department of Agriculture website
http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm Accessed March 19, 2012.
"For more tips to get your plate in shape, follow
Wellness Workdays on twitter, @debrawein"
We have been posting tips daily throughout march so it might
be nice!