Wellness Wednesday: Make a Healthful Plate

myplate_yellowMarch is National Nutrition Month and eating a nutritious, well-balanced diet is crucial to maintaining a healthy lifestyle.

This means not just watching what you eat, but how much of it you eat. Portion control is the key to a healthy plate. The type of calories you consume can either give you energy or take it away. So before you ‘super size’ your next meal, here are some tips on how to keep your plate healthful.


The Vegetable Group

Fill half your plate with a variety of fruits and vegetables. Eat something from the five veggie groups every day. A diet rich in vegetables helps reduce your risk of heart disease, stroke, diabetes and certain cancers.vegetables-variety

  • Dark green
  • Red and orange
  • Peas and beans
  • Starches
  • Other

 


The Fruit Group

Eat whole fruit more often than you drink 100% fruit juice. Fruits are an excellent source of fiber, water, vitamins and phytochemicals. Most fruits are low in sodium, fat and calories, and all of them have no cholesterol whatsoever.
berriesTry a variety of different fruits every day!

  • Stone fruits
  • Berries
  • Fleshy fruits
  • Pome fruits
  • Melons

 


The Grain Group

Make sure half the grains you eat are whole grains. Processed grains aren’t nearly as good for you. pasta

  • Whole wheat pasta
  • Brown rice
  • Oatmeal

 


The Protein Group

Keep your portions lean and on just a quarter of your plate. All these foods are part of the protein group. Protein is a macronutrient that your body needs in order to function.Protein-foods-770x472

  • Meat
  • Poultry
  • Seafood
  • Beans and peas
  • Processed soy
  • Eggs
  • Nuts
  • Seeds

The Dairy Group

Keep your portions small and low in fat. There really can be too much of a good thing, especially with the dairy group. All foods in the dairy group are good sources of calcium, which helps build and maintain bone health.

iStock_000016506648SmallThe dairy group includes…

  • Milk
  • Yogurt
  • Milk-based desserts
  • Natural cheeses
  • American cheese

 


More Information:

ChooseMyPlate.gov

MyPlate, My Wins Tipsheet

MyPlate Daily Checklist

10 Tips to a Great Plate

Sample Menus for a 2,000 Calorie Meal Plan

FH_Citation_ly

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s