Does Your Plate Measure Up?

Are you having a hard time sticking with your New Year's resolutions to eat healthier and lose weight? Well there is no better time than in March to reassess your goals and get back on track.

The Academy of Nutrition and Dietetics designates March as National Nutrition Month and this year’s theme is “Get Your Plate in Shape.” The following recommendations are from the new 2010 Dietary Guidelines, My Plate, to help you and your family work towards better health and nutrition habits. 

Make half your plate fruits and vegetables. Think of the rainbow when shopping for produce. Choose dark green, red, purple, and orange varieties. This will ensure you are getting adequate vitamins, minerals, and disease-fighting phytonutrients. Buy fruits and vegetables in season to get the best price. Canned vegetables are convenient except they can have too much salt. Reduce the sodium content by draining any liquid and rinsing under cool water. Frozen fruit is an easy option for lunches, smoothies, and cereal toppings, just make sure to choose ones without syrups. Keep fruit on hand. If you have a bowl on your counter or work desk, you will be more likely to have some for a snack.

Make half your grains whole. Swap white rice for brown rice. For healthier sides, serve whole wheat pasta, barley or quinoa. Choose breads and cereals with ingredients that list whole grain, whole wheat or oat at the top. To make this easier, the Whole Grains Council has created an official packaging stamp to let you know how much whole-grain content is in the product in grams per serving. Whole grains provide dietary fiber, iron and important B vitamins. 

Eat more seafood and choose a variety of protein foods. Fish contains heart-healthy omega-3 fatty acids. Eat fish and seafood 2-3 per week. Choose lean meat poultry and eggs, while limiting processed meats. Eat more plant based proteins such as beans, peas, nuts and soy products. Whole grains, tofu, and edamame are some suggestions. They contain beneficial nutrients and are high in fiber.

Replace saturated fats with monounsaturated and/or polyunsaturated fats. Switch whole milk, cheese, and yogurt for fat-free or low-fat options. Use vegetable oils such as olive, canola and safflower oil for cooking. Limit butter, and avoid trans fats from partially hydrogenated oils.

Cut back on solid fats and added sugars. Reduce the amount of grain based desserts such as cakes, cookies, pies and doughnuts. Regular sodas, fruit flavored drinks and sport drinks are loaded with sugar and lots of calories. Drink water instead. Choose low-fat dairy products. Replace ice cream and candy with fresh fruit or nuts.

I recommend cooking more meals at home so that you can control what goes into your food.  Eat more whole foods and limit processed and convenience foods. Keep your pantry stocked with healthy staples so that cooking a quick meal is easy. Enjoy your food but be mindful of portion sizes. And last but certainly not least, stay active as part of a total healthy lifestyle.

Learn more at www.choosemyplate.gov.