MyPlate is the new United States Department of Agriculture’s
(USDA) symbol for healthy eating. This new graphic replaces Mypyramid and is an
easier way to assess if what you are eating is healthy and balanced. MyPlate is
simply that—a dinner plate modeled off of The Plate Method that has been used
by the American Diabetes Association for explaining healthy eating. Myplate
consists of four main groups: fruits, vegetables, grains, and protein- with a
fifth subgroup for milk. MyPlate should be used as a guide, not a rigid set of
rules. You can easily pattern your own eating to these guidelines, and you can
look at your own dinner plate and the myplate graphic and see if they
match.
The plate is divided into a three group pattern. Half of the
plate consists of the fruit and vegetable groups. Vegetables (the color green
on the plate) are to be included in almost every meal. Leafy greens are a
nutrient dense and tasty choice. You can include spinach in an omelet or on a
sandwich, include kale in a soup or sautéed with onions. Be sure to pick a
variety of colors when choosing which vegetables you want to include in your
daily requirement. The more color combinations, the more antioxidant and
phytochemical power you get from these plant foods.
Fruits (the color red on the plate) are also to be included
at practically every meal. Choose antioxidant rich berries and citrus fruits
since these items make great breakfast food. They also make good snacks in
place of chips or candy. Some other options include grapes, sliced or cubed melons,
apples and pears. These fruits are also great to pack in lunch containers.
Fruit during dinner may seem odd but they can be included in a variety of
salads. A fresh fruit salad is a great summertime dessert.
Two-thirds of the MyPlate symbol consists of the grain group
(the color orange on the plate). This group is the second largest after the
fruit and vegetables groups. Whole
grains have a variety of benefits including fiber, minerals and plant protein.
Myplate advises to make at least half your grains whole, but to really increase
your health and nutrient intake aim to make 75 to 100 percent of your grains
whole. This may seem like a lot, but the transition will be easier if you start
slow and increase you intake in weekly increments. For example, the first week start
by changing from white bread to whole wheat bread. Whatever whole wheat bread
you choose it should have at least 3 grams of fiber per slice and 100% whole
wheat flour should be the first ingredient. Avoid any bread with high fructose
corn syrup. Making these changes in increments will help make the changes
permanent.
The remaining corner consists of the protein group. The
protein group (the color purple on the plate) encompasses a varied array of
foods. Most people think of protein as lean meats such as beef and lamb, and
poultry such as chicken and turkey. There are other sources of protein
including beans such as lentils, chickpeas, red kidney beans and peanuts
(peanuts are legumes, not nuts so they have a high protein content). Grains also
are high in protein such as quinoa, amaranth and wheat berries, and soy product
such as tofu, tempeh and edamame. Nuts such as almonds and cashew along with
seeds such as hemp seeds, flaxseeds or pumpkins seeds are other good sources of
protein. Low fat diary products such a low fat milk, yogurt and cottage cheese
are also filled with protein. Greek yogurt which is regular yogurt that has
been strained of excess liquid is especially high in protein. Greek yogurt with
ground flaxseeds mixed into it is a great high protein snack. Aim for a variety of protein foods everyday
including plant proteins.
In the corner, there is blue circle in its own separate
group. This represents the milk group. Some controversy has been stirred up by
the fact that milk has its own category. Some believe that milk should be
included with the protein group. While milk is a good source of protein and
calcium, many feel that water should be in its place on the graphic since water
is such a vital part of the human body. Always aim for at least 8 (8oz) glasses
of water a day. Low fat dairy products are an important part of a healthy diet,
but stick to the recommend portions of 2-3 cups a day. Avoid drinking milk as a replacement for water.
Healthy Action Step: Go to ChooseMyPlate.gov and read more about the MyPlate guidelines and suggestions implementing them into your daily eating habits. Put together a meal based on these guidelines at least three days a week.
