Get your plate in shape!

March is National Nutrition Month and that means promoting a healthy lifestyle with good nutrition. As a Registered Dietitian this is something I do everyday anyway but this month it is especially important.  This year The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is teaming up with the USDA's nutrition message and use of the new MyPlate (formerly MyPyramid).  There are six key nutrition messages for National Nutrition Month and Choose My Plate: Make half your plate fruits and vegetables, Make at least half your grains whole, Vary your protein choices, Switch to low fat or fat free milk, Cut back on sodium and empty calories from solid fats and added sugars, and Enjoy your foods but eat less.  There is also a message to include physical activity daily-your way!

Using the new MyPlate picture you can see that half of your plate should be fruits and vegetables (with a little more vegetables than fruit).  It is important to eat a variety of fruits and vegetables, especially dark leafy greens and vibrant red, yellow and purple colors.  Color matters when it comes to fruits and vegetables as each color indicates different nutritients available in that food.  Be sure to buy only fresh and frozen and try to eat them raw, steamed or grilled.  One fourth of the plate should be grains and at least of half of the time choose whole grains.  Be sure to check the ingredient list for whole grains as the first ingredient. Whole grains include brown rice, bulgur, oatmeal, whole grain pastas and cereals. The rest of the plate should have lean or non-animal protein such as chicken, fish or legumes. It is important to vary protein sources and try to have on non animal sources such as pinto beans, chickpeas, tofu and tempeh at least one day during the week.

When eating dairy foods it is important to choose low fat/fat free dairy or non-animal dairy products such as fortified rice, almond, hemp and soy milk and yogurt.  Choosing low fat and fat free cheese, milk and yogurt is on one way to help cut calories and reduce your total fat intake.  You can also cut back excess calories by drinking water instead of sugary sodas and juices.  Watch for salt in processed foods and try to limit your intake of these foods.  The best way to limit your salt intake is by focusing on eating whole and fresh foods and limiting the packaged items such as crackers, canned soups and white breads.  Other sources of unwanted calories are high fat foods such as hot dogs, pizza and french fries.  Choose lean, un-breaded protein foods and starches that are not fried to reduced the saturated fat in your diet.  Also remember that you should enjoy your food but eat less.  Choose to eat off of smaller plates to help reduce portions and make sure that you measure your foods so that you know how much you are eating.

Be physically active as well but do it your way.  So you are not an athlete or gym rat, that's okay.  Go for a family walk or swim in the pool at the YWCA for example.  Maybe you could join a recreational league sport for fun or go to your local park and play tennis with a friend.  Make physical activity fun and enjoyable and you will be more likely to stick to it.  For more ideas and helpful hints visit www.choosemyplate.org or www.eatright.org.