Portioning

MyPlate, a visual representation introduced by the U.S. government, replaces the traditional food pyramid as a practical guide for healthier eating habits.

Gone are the days of deciphering complex diagrams; MyPlate simplifies things by using a plate icon to illustrate portion sizes, making it easier for anyone to understand.

The MyPlate concept, introduced by the U.S. government, offers a practical way to visualize a balanced diet, replacing the older food pyramid. Instead of a pyramid, it uses a simple plate icon to represent how we should portion our meals.

Here’s how to apply the MyPlate method to your meals:

1. Half Your Plate with Fruits and Vegetables: Fill half of your plate with a colorful array of vegetables and fruits, aiming for slightly more veggies than fruits. This ensures you get a variety of nutrients.
2. Other Half with Lean Protein and Grains: The remaining half of your plate should be divided between lean protein and grains, with slightly more grain than protein. Here are some good protein sources to choose from:
   • Lean cuts of beef, pork, lamb, and other meats
   • Fish and shellfish
   • Beans and peas
   • Tofu and other soy products
   • Chicken, turkey, and other poultry
   • Eggs
   • Nuts and seeds (in moderation)
3. Choose Whole Grains: Opt for whole grains to make up at least half of your grain intake. Whole grains steal the spotlight here, offering a bounty of fiber, vitamins, and minerals. Swap out refined grains for their whole counterparts whenever possible. For example, choose brown rice over white rice to increase fiber and nutrients. Also, quinoa, or whole wheat pasta contains fiber. Not only do they add texture and flavor to your plate, but they also provide sustained energy to keep you feeling full and satisfied.
4. Include Dairy: A glass of milk sits gracefully beside your plate, serving as a reminder to include dairy in your diet. Whether it’s creamy milk, velvety yogurt, or tangy cheese, dairy products are rich in calcium and vitamin D, essential for strong bones and teeth. And for those who prefer plant-based alternatives, calcium-fortified soy milk steps in as a worthy substitute.

By following the MyPlate guidelines, you can easily create balanced and nutritious meals that contribute to your overall health and well-being.

Bonus Tip: Make eating fun! Explore new recipes, cook with friends, and enjoy the delicious journey to a healthier you.

Remember, this is just a guide. Adjust portion sizes based on your needs and activity level. If you Want to learn more? Check out the resources below!

Sources:

• U.S. Department of Agriculture (USDA) news release and “MyPlate Background,” “Dietary Guidelines 2010.”
• MyPlate.gov
• American Academy of Family Physicians: “MyPlate Food Guide.”