How does your typical dietary pattern compare to that of MyPlate or the Healthy Eating Plate? How can you create a MyPlate or Healthy Eating Plate that better meets nutritional guidelines but yet does not sacrifice your personal, cultural, ethnic, and religious traditions
My Plate recommendations?
The typical American diet is about 2,200 calories per day, with 50% of calories from carbohydrates, 15% protein, and 35% fat. Americans consume more than 13% of their daily calories in the form of added sugars.
10 Tips: Build a Healthy Meal
Each meal is a building block in your healthy eating
style. Make sure to include all the food groups throughout
the day. Make fruits, vegetables, grains, dairy, and protein foods
part of your daily meals and snacks. Also, limit added sugars,
saturated fat, and sodium. Use the MyPlate Daily Checklist and the
tips below to meet your needs throughout the day.
1. Make half your plate veggies and fruits
Vegetables and fruits are full of nutrients that support good
health. Choose fruits and red, orange, and dark-green vegetables
such as tomatoes, sweet potatoes, and broccoli.
2. Include whole grains
Aim to make at least half your grains whole grains. Look for the
words “100% whole grain” or “100% whole wheat” on the food label.
Whole grains provide more nutrients, like fiber, than refined
grains.
3. Don’t forget the dairy
Complete your meal with a cup of fat-free or low-fat milk. You will
get the same amount of calcium and other essential nutrients as
whole milk but fewer calories. Don’t drink milk? Try a soy beverage
(soymilk) as your drink or include low-fat yogurt in your meal or
snack.
4. Add lean protein
Choose protein foods such as lean beef, pork, chicken, or turkey,
and eggs, nuts, beans, or tofu. Twice a week, make seafood the
protein on your plate.
5. Avoid extra fat
Using heavy gravies or sauces will add fat and calories to
otherwise healthy choices. Try steamed broccoli with a sprinkling
of low-fat parmesan cheese or a squeeze of lemon.
6. Get creative in the kitchen
Whether you are making a sandwich, a stir-fry, or a casserole, find
ways to make them healthier. Try using less meat and cheese, which
can be higher in saturated fat and sodium, and adding in more
veggies that add new flavors and textures to your meals.
7. Take control of your food
Eat at home more often so you know exactly what you are eating. If
you eat out, check and compare the nutrition information. Choose
options that are lower in calories, saturated fat, and
sodium.
8. Try new foods
Keep it interesting by picking out new foods you’ve never tried
before, like mango, lentils, quinoa, kale, or sardines. You may
find a new favorite! Trade fun and tasty recipes with friends or
find them online.
9. Satisfy your sweet tooth in a healthy way
Indulge in a naturally sweet dessert dish—fruit! Serve a fresh
fruit salad or a fruit parfait made with yogurt. For a hot dessert,
bake apples and top with cinnamon.
10. Everything you eat and drink matters
The right mix of foods in your meals and snacks can help you be
healthier now and into the future. Turn small changes in how you
eat into your MyPlate.
How does your typical dietary pattern compare to that of MyPlate or the Healthy Eating Plate?...
How do the dairy beverage recommendations differ between MyPlate and the Healthy Eating Plate? What does each plate recommend? Consider both type of beverage and quantity
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