fermentation technology: March is National Nutrition Month? health nutrition ? female health ...

Saturday, March 10, 2012

March is National Nutrition Month? health nutrition ? female health ...

The phrase I need to get into shape as related to exercise is a miliar one. But what about getting your plate in shape? March is National Nutrition Month, and the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is encouraging everyone to make healthier choices and Get Your Plate in Shape.

March is National Nutrition Month? health nutrition,Last year the USDA released MyPlate as the new food group symbol. MyPlate provides consumers with an easy-to-understand visual of what their plates should look like at meals. Eating is meant to be enjoyable, but it is important to be mindful of the portion size and content of foods. Find creative ways to make your plate look like the MyPlate symbol with half of the plate consisting of fruits and vegetables, one-quarter lean protein and one-quarter whole grains with a side of low-t dairy.

Here are some tips to get you started with shaping up your plate.

? Think about the size of plate you currently use when eating. Does it resemble a serving platter or a saucer? Try switching to a 9- or 10-inch plate. If that still looks large and provides too much food, decrease the size again. Your plate will look fuller even though you are actually eating less food thus decreasing caloric intake and assisting in weight loss. Pile your plate with nutrient-dense, low-calorie foods like fruits, vegetables, lean meat, beans and whole grains.

? Sometimes our eyes deceive us when it comes to filling our plates. Consumers will think they only ate one cup of ice cream when they really consumed three cups. Measure out different foods into the dishes you use at home fill your cereal bowl with one cup of dry cereal, put one-half cup of brown rice on your plate, and fill your vorite glass with 8 ounces. Note how the different portions look in or on your own dishes. This also gives you a reference to use when eating away from home. Portion sizes at restaurants are typically much larger than recommended and provide extra calories, t and sodium. Consider preparing meals at home to have more control over what ingredients are being used in your food (i.e. less salt, less butter, leaner meat) and the portion size served.

? Beverages also make up our plate. The type of beverage and amount consumed can add significant calories to our caloric intake. Fruit juices and drinks, sports drinks, soda, drinks with added sugar like sweetened tea and coffee beverages all provide additional calories. A large (32 ounce) soda typically contains 430 calories and a large (32 ounce) sweetened iced tea contains approximately 400 calories. Limit the high-calorie drinks to special occasions and include more water, low-t milk and low-calorie drinks.

Use MyPlate as a tool to decide what foods and how much of each should be on your plate. Get Your Plate in health nutritionShape and find new ways to make meal time more healthful and enjoyable.

Kelli Wilmes, MS, RD, LD, is a nutrition and health education specialist in Nodaway County for University of Missouri Extension.

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