Information supplied by Sally Richenbacher, R.N., M.Ed., Parish Nurse
My Plate
Remember the “Food Pyramid “? It has been the U.S. Department of Agriculture guide to proper, healthy eating for as long as most of us can remember. In May 2011 it was changed to “My Plate”, a serving plate with the food groups divided into quarters which is supposed to make it easier to understand how to make better food choices. The 5 food groups are fruits, vegetables, grains, protein and dairy. (dairy is part of the place setting)
Fruits and vegetables
are recommended to take up half the plate with the vegetable group being a little larger. The purpose is to increase vitamin and mineral intake as well as reduce total caloric intake. They also contain small amounts of fiber. It is recommended that you get as much of these from fresh products as possible. Frozen and especially canned vegetables contain extra salt.
Grains,which supply fiber,
constitute a bit more than one quarter of the plate and at least half of that should be whole grains (oatmeal, whole wheat bread, brown rice, beans, apples and pears with skins are just a few examples).
Protein
is the other quarter and includes fish, chicken, lean cuts of red meat, beans, peas, milk and other dairy products and eggs. It is important for growth, maintenance, energy and healing.
Dairy
includes fat free or low fat milk, cheese, yogurt, ice cream and other calcium rich foods.
Other things to remember when planning to ‘eat healthy/stay healthy’ are:
Exercise regularly
Eat all foods in moderation—avoid oversized portions/overeating
Cut back on sweet, sugary items
Get plenty of fluids (if not restricted), particularly water rather than sports/energy drinks, soda,
sugary liquids
Read food labels for Fat, Sodium and Calorie content (don’t forget to check the serving size)
and avoid anything with Hydrogenated oil
Some web sites that will give you further information include:
Choose My Plate.gov
Dietary Guidelines. gov
Health Finder.gov
Food Safety.gov