LANGLEY AIR FORCE BASE, Va. –
Based on the 2010 Dietary Guidelines for Americans, My Plate illustrates the five food groups using a familiar mealtime place setting to help people make better food choices at each meal.
Think about it: we eat off of a plate, not a pyramid. What foods go on your plate or in your cup or in your bowl? Foods like fruits, vegetables, whole grains, lean proteins and low-fat dairy foods contain the nutrients you need without too many calories. Enjoy your food and take your time eating, but most importantly, My Plate recommends eating less.
My Plate is an easy way to understand how your plate should look at every meal. It features the completeness of a meal illustrated by a round plate icon demonstrating portion size, food groups and focuses on using a smaller plate for visual appeal. Dairy servings are displayed adjacent in a smaller circle. The U.S. Department of Agriculture emphasizes the importance of smaller portion sizes overall, with one-half of the plate showing grains and protein, and the other half containing fruits and vegetables. The goal is to build a healthy plate by making half of your plate fruits and vegetables, half of your grains whole grains, switching to skim or one percent milk, and varying your protein.
A plate half-full of fruits and vegetables can add colorful variety to your diet. Eat red, orange, and dark-green vegetables, such as tomatoes, spinach, sweet potatoes and broccoli in main and side dishes. Choose to have nature's original fast foods, like fruit, vegetables or unsalted nuts as snacks.
When selecting grains, choose whole grains instead of refined grains. Try to make at least half your grains whole by choosing 100 percent whole-grain cereals, breads, crackers, rice and pasta. Check the ingredient list on the package and look for three to five grams of fiber per serving.
Switch to skim or one percent milk, or try calcium-fortified soy products as an alternative to dairy foods. These products have the same amount of calcium, vitamin D and other nutrients as whole milk but less calories and fat.
Vary your protein food choices by adding seafood protein to your plate twice a week. Beans are another natural source of fiber and protein. Keep meat and poultry portions small and lean. Be aware of added fats, oils and sugars when selecting proteins. Remove skin from poultry, and trim the fat prior to preparation of meats. For example, while fried chicken is a protein, it is loaded with added fat, cholesterol and calories that My Plate does not show.
While a healthy diet is imperative to overall health, exercise is equally as important. Choose activities you enjoy and start by doing what you can, at least 10 minutes at a time. The more time you spend being active all adds up to increased health benefits.
So, what's the bottom line about My Plate? Eat smaller portions, limit use of foods high in added fats and sugars, choose less processed and refined foods, and make exercising a priority. Remember, anything in excess can lead to unwanted weight gain. One hundred less calories a day represents 10 less pounds in a year.
For more information on My Plate, visit
http://www.ChooseMyPlate.gov.