Guest Writer - Megan Miralgia, MS, RD, LDN

 Is Your Plate in Shape?

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

1. Get started by filling:
1. half your plate with vegetables and some fruit
2. ¼ of your plate with grains, preferably whole grains
3. ¼ of your plate with lean protein
4. Top it off with a serving of dairy such as a glass of 1% or non-fat milk
2. Use a 9" plate to keep portions in check. Try using a colorful or fun plate that you look forward to using. 
3. 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.
4. 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.
5. 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".
6. 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
7. Stick to lean proteins such as chicken, turkey, fish, tofu or beans to limit unhealthy, saturated fat.
8. 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!