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When it comes to nutrition, choose plate over pyramid

Does anyone remember the infamous “food pyramid” that introduced us to the recommended nutrition needed to maintain a healthy diet by the U.S. Department of Agriculture? With the advent of summer upon us and all the wonderful fresh local fruits and vegetables at our Farmers Market, it makes sense to talk about what makes up a healthy, nutritious diet.

For nearly 20 years, the original food pyramid represented the USDA’s recommended dietary guidelines to include four basic food groups stacked in the shape of a pyramid with the number of servings a person should eat from each group in a day. Did this ever confuse you?

If so, you were not alone. The consensus from nutritionists across the country agreed it was complicated, misleading and sometimes gave the wrong ideas about certain foods. Now, fast forward to June 2, 2011, with the introduction of “MyPlate,” the latest edition in over 110 years of nutritional guides from the USDA.

MyPlate is truly a simple, powerful visual cue to help people understand the importance of eating healthier foods and smaller portions. With the old method, it took time to measure out the exact serving size that, in reality, just wasn’t plausible for the everyday family. MyPlate simplifies this process by depicting a place setting with an average size plate (nine inches in diameter) and a smaller circle to the right representing a glass. The simplicity of MyPlate is in using a plate icon to “measure” the relative portion size of what you’re eating at a glance, eliminating the time-consuming process of measuring each serving.

The plate is divided into half, with one side split into approximately 30 percent vegetables and 20 percent fruits, and the other half split into 30 percent grains and 20 percent protein. The small circle, or glass, represents dairy, such as a glass of low-fat/nonfat milk or a yogurt cup. To make it even easier, remember to load half your plate with your favorite produce (fruits and vegetables) and the other half with grains and a variety of proteins. Choose eggs or lean cuts of beef, pork and poultry – and don’t forget that beans and soy are also a great choice for protein on your plate.

MyPlate also provides additional supplemental recommendations, such as switching from 2 percent milk to either 1 percent or skim, and aim to make at least half your grains whole, such as choosing brown rice over white. Vary the type of protein you eat daily, and when it comes to fruits and vegetables, go for a rainbow of colors to ensure nutrient-rich variety in your diet. Last but not least, be aware of portion control by sticking to the nine-inch plate and strive to reduce both your sodium and sugar intake.

So, get healthy and banish the belly fat by piling your plate high with fruits and vegetables. Curb those hunger pangs with a small portion of protein such as lean chicken breast, tofu or black beans. Get your daily dose of calcium with skim milk, fortified orange juice or soy milk and pay attention to the way your body reacts to different foods. Heavy starches may make you feel tired and sluggish, while strong caffeinated beverages may cause irritability and an increased heart rate.

Remember: Eating right makes us look good and feel good – something we all deserve.

For more information about MyPlate, visit www.choosemyplate.gov.

Liza Fischer, Clinical Project coordinator for Axis Health System, can be reached at (970) 335-2206 or lfischer@axishealthsystem.org.



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