By Donata Finley-Boykin, Certified Health Education Specialist, Hult Center for Healthy Living
Does the saying, “I have a full plate!” sound familiar? Many individuals
use this idiom to describe a busy life schedule. But in June 2011, when
dietary guidelines introduced MyPlate, a visual reminder to Americans
of a full healthy plate during mealtime, it encouraged us to think of
this idiom differently. A “full plate” can be healthy if we make healthy
choices.
Every five years the U.S. Department of Health and the U.S. Department
of Agriculture create dietary guidelines for Americans ages two and up
to help promote health, prevent chronic disease, and help people reach
and maintain a healthy weight.
MyPlate became a user-friendly way to introduce the dietary guidelines
in 2010. New dietary guidelines of 2015-2020 makes MyPlate personal by
offering three examples of healthy eating patterns that can be adapted
and based on cultural and personal preference. The three healthy eating
patterns include: Healthy American Pattern, Healthy Mediterranean
Pattern and the Healthy Vegetarian Pattern. The guidelines suggest you
have a full plate of nutrient-dense foods, maximizing nutrients, and
minimizing calories. The guideline’s key recommendation suggests you
consume a healthy eating pattern that includes all foods and drinks at
appropriate calorie level. The key recommendations of a healthy eating
pattern include
- A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other
- Fruits, especially whole fruits
- Grains, at least half of which are whole grains
- Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
- A variety of protein foods, including seafood, lean meats and
poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products - Oils
A healthy eating pattern limits:
- Saturated fats and trans fats, added sugars, and sodium
- Consume less that 10 percent of calories per day from added sugars
- Consume less that 10 percent of calories per day from saturated fats
- Consume less than 2,300 mg per day of sodium
- If alcohol is consumed, it should only be in moderation and only
by adults of legal drinking age; up to one drink per day for women and
two per day for men (health.gov)
Quality and quantity are both equally important when making healthy food
choices. The recommended amount of each food group depends on your age,
sex, and level of physical activity. The Healthy American Pattern of
2,000 calories suggests portion sizes of 2.5 cups of vegetables, 2 cups
of fruits, 6 ounces of grains, 5.5 ounces of protein, and about 5
teaspoons of oil per day. Dairy recommendations are based on age rather
than calories. For young adults ages 9–18 and adults, the recommendation
is 3 cups per day.
Keep in mind that a serving size and portion size are different. Portion
is the amount of food eaten for a meal or snack, while a serving size
is a measured amount of food or drink. The serving size is found on the
nutritional facts label on packaged food, while a portion size is the
amount of food you choose to eat.
The goal of the dietary guidelines for Americans is to promote health
and to help prevent chronic diseases at every stage in life. Although
the guidelines are designed as a tool for health professionals and
policymakers who create food and nutrition programs that feed the
American people, YOU ultimately make the choice of what’s on your plate.
So ask yourself — “What and how much is on YOUR plate?” To learn
more, visit dietary guidelines at health.gov/dietaryguidelines/.
The Hult Center for Healthy Living offers nutrition programs for
grade-school classes, as well as implements the CATCH (coordinated
approach to child health) program. CATCH is an evidenced-based, easy
action plan for teaching children to make healthy choices. It creates a
school environment that encourages healthy eating and physical activity.
For more information, visit hulthealthy.org or call 309-692-6650.