MAKING ME WHOLE: MyPlate – Healthy Eating Doesn’t Have To Be Complicated
Using the “MyPlate” nutrition education tool as reference, a healthy eating plan can be incorporated in your daily routine. The “MyPlate” tool embodies the science-based recommendations from the Dietary Guidelines for Americans and illustrates the five food groups that are the building blocks for a healthy diet.
The Dietary Guidelines for Americans serves as the cornerstone of all Federal nutrition policy, education, outreach and food assistance programs. These recommendations provide advice to assist individuals in making food and activity choices that promote health and reduce the risk of chronic diseases for healthy people, 2 years and older. The guidelines also have a variety of options that can accommodate the cultural, ethnic, customs/traditions and personal food preferences of the many diverse groups who live in the United States. Please note, the primary purpose of the guidelines is to provide recommendations for the prevention of disease and not the treatment of disease.
With that said, let’s get started on the specifics needed to make a healthy eating plan:
As reflected in the above “MyPlate” image, make half your plate - fruits and vegetables; one-quarter of your plate - protein (lean meat, poultry, seafood, beans); and one-quarter of your plate - grains; and with each meal add fat-free or low-fat milk, yogurt or cheese.
Increase your intake of vegetables and fruits. Eat a variety of vegetables especially dark-green (broccoli, kale, spinach, and other leafy greens), red (beets, red bell peppers) and orange vegetables (carrots, sweet potatoes), beans and peas.
Consume at least half of all grains as whole grain. Increase whole grain intake by
replacing refined grains with whole grains. Eat at least 3 ounces of whole grain cereal, bread, rice or pasta daily.
Increase intake of fat free or low-fat milk and milk products (milk, yogurt, cheese)
Lower intake of saturated fats (less than 10% of total calories daily), trans fats (0% if possible), cholesterol ( less than 300 milligrams daily), salt/sodium (2300 milligrams for person 50 years of age and under and 1500 milligram for person 51 years of age and older) and lower intake of added sugar.
Choose foods that provide more potassium, dietary fiber, calcium and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, milk and milk products.
Copies of the daily recommendation charts per food group are attached for your review.
BON APPETIT!
What does the Bible say about dietary guidelines and healthy eating? A review of the book of Genesis revealed that at the beginning of creation, God gave the people a diet that consisted of fruits, vegetables, grains, nuts, seeds and, as time passed, meat, poultry and seafood were allowed. With that said, I direct your attention to the following Bible verses:
1 Corinthians 6:19-20 (NLT) – Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body.
1 Corinthians 10:31 (NLT) – So whether you eat or drink, or whatever you do, do it all for the glory of God.
Genesis 1:29 (NLT) – And God said, “Look! I have given you every seed-bearing plant throughout the earth and all the fruit trees for your food.
Genesis 2:16 (NLT) – But the Lord God warned him, “You may freely eat the fruit of every tree in the garden – except the tree of knowledge of good and evil. If you eat its fruit, you are sure to die.”
Genesis 3:18 (NLT) – It will grow thorns and thistles for you, though you will eat of its grains.
Genesis 9:2-4 (NLT) – All the animals of the earth, all the birds of the sky, all the small animals that scurry along the ground, and all the fish in the sea will look on you with fear and terror. I have placed them in your power. I have given them to you for food, just as I have given you grain and vegetables. But you must never eat any meat that still has the lifeblood in it.
Ecclesiastes 3:13 (NLT) – And people should eat and drink and enjoy the fruit of their labor, for these are the gifts of God.
Ecclesiastes 10:17 (NLT) – Happy is the land whose king is a noble leader and whose leaders feast at the proper time to gain strength for their work, not to get drunk.
In conclusion: As you may have noted, the current Dietary Guidelines for Americans emphasizes an increased intake of fruit, vegetables, grains, nuts and seeds which is inline with the diet God gave people at the beginning of creation. “To God be the Glory.”
DAILY RECOMMENDATION CHARTS FOR EACH FOOD GROUP
What counts as a cup of fruit?
In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. Fruit may be fresh, canned, frozen, or dried and may be whole, cut-up or pureed.
What counts as a cup of vegetables?
In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group. Vegetables may be raw or cooked; fresh, canned, frozen or dried/dehydrated, and may be whole, cut-up or mashed. Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and green vegetables, beans and peas, and other. It is not necessary to eat vegetables from each subgroup daily. However, try to eat from each subgroup weekly.
What counts as an ounce-equivalent in the Protein Foods Group?
In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group. Choose lean or low-fat meats and poultry. Select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies, herring, Pacific oysters and Atlantic/Pacific mackerel. Processed meats (ham, sausage, frankfurters, luncheon, deli meats) have added sodium and should be limited. Choose unsalted nuts and seeds to keep sodium intake low.
What counts as a cup in the Dairy Group?
In general, 1 cup of milk, yogurt, or soy milk (soy beverage), 1½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group. Choices should be low-fat or fat-free.
What counts as an ounce-equivalent of Grains?
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the Grains Group. Any food made from wheat, rice, oats, cornmeal, barley or other cereal grain is a grain product. Grains are divided into 2 subgroups, Whole Grains and Refined Grains. At least half of all the grains eaten should be whole grains.
Oils are fats that are liquid at room temperature. Oils are not a food group, but they provide essential nutrients and, as a result, they are included in the USDA food patterns. Foods that are mainly oil include mayonnaise, salad dressing and soft margarine with no trans fats. Also there are certain foods that are naturally high in oils, such as nuts, olives, certain fish and avocados and, as a result, their oil/fat content should be considered part of the daily oil allowance.
Editor’s Note: If you’re a medical professional and would like to join the cadre of contributors to this health and wellness feature, please contact Cynny Anderson, cynnyarlene@verizon.net.
