To Your Health
September, 2011 (Vol. 05, Issue 09) |
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There is no section of fats shown on the plate. Unlike the Food Pyramid, which suggested Americans include them in their diet "sparingly," MyPlate has taken them out of the picture.
Most Americans consume too much fat and with it, excess calories. It is better to emphasize
healthy fats and be careful with serving sizes than to completely eliminate this group. Limit saturated fats from meats and other solid fat sources, while adding healthy fats from oils, nuts and avocados. Limit serving sizes to 1 tsp for oils, ¼th of an avocado, and a dozen nuts.
What about desserts? Low-sugar, portion-controlled desserts, such as whole fruit popsicles, ½ cup of natural sorbet, 1 ounce dark chocolate, or an individual low-fat pudding are perfectly acceptable as an occasional indulgence. Treats, in moderation, can be a part of a healthy diet.
Other Considerations
Because Americans are in different life stages and may be dealing with individual illnesses and diseases, it cannot be assumed that these portions work for everyone. Obviously, a teenager and an older adult won't need the same amount of calories. The portion plate is a broad example, not to be misconstrued that "one plate fits all." Parents should keep in mind when organizing, shopping and planning meals for their families that not all portions should be equal.
Two other important issues are not addressed with the new MyPlate model. First, it doesn't recognize the importance of snacks. Metabolic functions are most efficient when we eat a small meal or snack every 3-4 hours. I recommend at least two snacks a day. Good choices include a small piece of fruit with a few nuts or low-fat string cheese, or 2 teaspoons of hummus with 1 cup of carrot, celery and cucumber sticks. These snacks should also be portion controlled, at around 100-150 calories. Second, in the interest of simplicity, the exerciser climbing the pyramid has been taken out. That doesn't mean that exercise can be forgotten. Find an enjoyable exercise or activity and keep moving!
Less Is More, Balance Is Better
Less is more, especially regarding healthy eating. Although there are some issues worth noting with the MyPlate model, it emphasizes basic nutrition guidelines, which too many Americans either don't know about or don't follow. It relates healthy eating with my main philosophy of portion control. Once people establish portion-savvy habits, they stress less about eating and can enjoy wellness in every aspect of their lives.
Eating Right: Focus on Simple Strategies
The USDA recommends taking these simple steps (among others) to make every meal a healthy one.
- Enjoy your food, but eat less. Avoid oversized portions.
- Make half your plate fruits and vegetables.
- Make at least half your grains whole grains.
- Switch to fat-free or low-fat (1%) milk.
- Compare sodium in foods like soup, bread, and frozen meals, and choose the foods with lower numbers.
- Drink water instead of sugary drinks.
Information provided by the United States Department of Agriculture. For more information, go to www.choosemyplate.gov.
Carrie Wiatt, MS, is a certified nutritionist, educator, and the founder and president of Diet Designs, a food and nutrition company.
