My Plate: A great way to eat healthy

  • Published
  • By Kristy Hokenson
  • Health and Wellness Center
MINOT AIR FORCE BASE, N.D. --  This March marks the 40th annual National Nutrition Month. The Academy of Nutrition and Dietetics would like you to "Eat Right, Your Way, Every Day." Everyone has different reasons for choosing the foods that they eat. With that in mind, it is useful to have some general eating guidelines to help each person make healthy decisions.

One way to take the confusion out of healthy eating is to follow the guidelines of My Plate. My Plate is the United States Department of Agriculture Center for nutrition policy and promotion's way of looking at your meal to make sure it is nutrient dense and portion controlled. The principles of My Plate are to make half of your plate fruits and vegetables, one quarter of your plate lean protein, and the other quarter of your plate a healthy starch. Then top it off with a glass of low-fat milk or a low-fat serving of dairy food.

My Plate is very flexible to help you "Eat Right, Your Way, Every Day." Here are some combinations that fit into My Plate:

Steak house - three ounce sirloin steak, half a baked potato topped with salsa, side salad and a glass of low-fat milk.

Chinese Stir Fry - three ounces of skinless chicken breast, brown rice, peapods, peppers, pineapple, and a glass of low-fat milk.

Fish tacos - baked fish, corn tortillas, lettuce, cilantro, peppers and low-fat cheese.

Vegetarian - Large salad with lots of veggies, chick peas, edamame, black beans, and balsamic vinaigrette, orange slices, low- fat cottage cheese and a whole wheat bread stick.

The My Plate messages are based on the USDA 2010 Dietary Guidelines for Americans, which serves as a guide for consumers to make healthy food and physical activity choices. The My Plate messages are listed below. Choose the steps that work for you and incorporate them into a lifestyle:

Make half your plate fruits and vegetables - Think about eating the rainbow; variety is the key here. Challenge yourself to try a new fruit or veggie every week.

Make at least half your grains whole - Choose brown rice, whole wheat pasta and 100 percent whole wheat bread more often than their white counterparts. Also, choose whole grain cereals, and try different grains as side dishes such as quinoa, barley or couscous.

Switch to skim or 1 percent milk - Try this for other milk products too like cheese, cottage cheese, and yogurt.

Vary your protein choices - Choose beans, nuts, fish and lean proteins more often.

Cut back on sodium and empty calories from solid fats and added sugars - Compare food labels and choose the foods with the lowest sodium content. Drink water instead of sugary drinks, and eat less sugary desserts. Cut back on foods that are high in fat like pizza, French fries, milk shakes, and burgers.

Be physically active your way - Find something you enjoy doing that gets your heart rate up. Think outside the box, maybe you like dancing or gardening. The USDA recommends children and adolescents get 60 minutes or more of physical activity each day. Adults should aim for at least two hours and 30 minutes each week. Choose an activity that requires a moderate effort, such as brisk walking. Check with your doctor to make sure it's safe for you to begin an exercise program.

For more information on My Plate visit www.choosemyplate.gov. To learn more about National Nutrition month visit the Academy of Nutrition and Dietetics website at www.eatright.org/nnm.