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Focus on fruit, vary your veggies & more healthy-eating tips.
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In June 2010 the U.S. government did away with the archaic and impractical food pyramid and implemented a more useful "MyPlate" icon to guide Americans toward consuming a balanced diet. The goal of this icon is to remind people to be conscious of their food choices in order to lead healthier lifestyles. MyPlate represents an actual meal plate divided into 4 sections - fruits, vegetables, grains and protein. Next to the plate is a circle, representing an ideal dairy portion.
The idea behind MyPlate was based on the 2010 Dietary Guidelines for Americans. Some of the suggestions were:
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- Enjoy your food, but eat less.
- Avoid oversized portions.
- Make half of your plate fruits and vegetables.
- Make at least half of 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.
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The plate is a wonderful tool to follow as it provides an actual visual of what your plate should look like as opposed to interpreting a food pyramid. Each section will vary in portion depending upon age, sex and activity level. For example, children under the age of 3 need approximately one cup of fruit daily while an adult between the ages of
19-30 needs two cups. Did you know that males between the ages of 15-50 need more vegetables than women?
It can be tricky to always fill your plate with half fruits and vegetables, one quarter grains, one quarter protein and a serving of dairy, but once you fulfill these requirements you should remember to:
- Make half of your grains whole grains
- Switch to low or fat free dairy
- Choose lean protein sources
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It is a lot to remember but small gradual changes make permanent ones. Because every meal will not be perfect, incorporating supplements into the diet can assure balance. Some key supplements to consider are: a multivitamin, vitamin D, calcium (especially for women), antioxidants, and omega's that can be found in the form of flax or chia seeds.
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Sharon Richter is a Registered Dietitian in private practice in Manhattan. She holds a Master's and Bachelor's Degree in Clinical Nutrition from New York University. Prior to working in private practice, Sharon was the Director of Nutrition for The Tiger Schulmann's Karate (TSK) organization. While working for TSK, Sharon developed a nutritional supplement line, conducted nutrition seminars, and developed a nutrition certification program for all instructors. Sharon sits on the medical/ executive board for Healthination, Gojee Seed, WlTS (wellness in the schools) and Sports For Youth. She enjoys living in New York City where she runs in Central Park, spins and lifts weights.
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Your favorite Vitamin Shoppe: 110 Albany Turnpike, Canton
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