Get Your Plate in Shape

March is National Nutrition Month

Get Your Plate in Shape

Monica Bearden, RD, LD

During National Nutrition Month® and beyond, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) encourages everyone to include healthy foods from all food groups through this year's theme: "Get Your Plate in Shape." Eating foods from all of the foods groups in the right portions will help to ensure that you receive all the nutrients needed for a healthy lifestyle. Use the tips below to get your plate in shape and visit the USDA’s website, choosemyplate.gov for more information on portion sizes and food groups.

Make at least half your grains whole

·  Read the ingredient label and look for whole wheat, brown rice, bulgur, oats, whole cornmeal, quinoa, buckwheat, whole rye, and whole grain barley.

·  Whole grains contain the entire grain kernel, bran, germ, and endosperm, which naturally provide fiber, iron, B vitamins, and antioxidants.

·  Refined grains, like white or enriched flour, white rice, and white bread are only the endosperm portion of the kernel, and so are missing their natural nutrients. Some nutrients are added back, such as B vitamins and iron, but not fiber or other natural nutrients found in the whole kernel.

Make half your plate fruits and vegetables

·  Eat a variety of fresh and frozen vegetables, look for dark-green, red and orange varieties as well as beans and peas.

·  Look for different ways to prepare your vegetables.

·  Eat a variety of fresh and frozen fruit. A good test is to make sure you are eating all colors of the rainbow.

·  If buying canned, look for no salt added or reduced sodium varieties.

·  Canned or packaged fruits should be in water or their own juice without any added sugars.

Choose fat-free or low-fat milk

·  Fat-free and low-fat milk contain the same nutrients as whole milk, but less fat, saturated fat, cholesterol, and calories.

·  Lactose-free and dairy aides as well as calcium-fortified soy milk are good options if you are lactose intolerant.

Vary your protein

·  There are many protein choices including, meat, poultry, seafood, beans and peas, eggs, soy, nuts, and seeds.

·  Choose a variety of protein choices throughout the week

o  Seafood 2 x’s week

o  Vegetarian at least 2 x’s week, this can include beans, peas, and soy (like tofu or soy meats and beans)

o  Lean cuts of meat and poultry, such as sirloin, top round roast, eye round, pork chops, pork tenderloin, and skinless chicken breast

·  Keep meat and poultry servings to 3 ounces per meal.

Cut back on sodium and empty calories from solid fats and added sugars

·  Choose 100% juice, water, unsweetened teas and coffees as well as low-fat and non-fat milk as your beverage choices instead of sugary drinks.

·  Choose no salt added and low sodium varieties of foods.

·  Season foods with spices and herbs in place of salt.

·  Choose lean cuts of meats.

·  Use healthy oils like olive, canola and sunflower in place of butter and shortening.

·  Cook at home, it is easier to control what goes into your food if you are the one preparing it.