Mid-Michigan District Health Department (MMDHD) joins the Academy of Nutrition and Dietetics in celebrating National Nutrition Month in March. This year’s theme is “Get Your Plate in Shape” and encourages people to remember to include a variety of fruits, vegetables, whole grains, lean proteins and dairy on their plates every day.
“Each year, National Nutrition Month provides us the opportunity to remind residents of the basics of healthy eating,” said Bonnie Havlicek, MMDHD Community Health and Education Division Director. “By focusing this year’s theme on the new MyPlate, we can help people make simple changes to their daily eating plans that will benefit them for a lifetime.”
MyPlate, which replaced MyPyramid in 2011, is the United States Department of Agriculture’s (USDA) primary visual symbol to help residents adopt healthy eating habits consistent with dietary guidelines. By dividing the plate into four sections (fruits, vegetables, grains and proteins), as well as a glass to represent dairy products, it helps people be mindful of what foods they should be eating and how much should be on their plate.
Here are a few ways to “Get Your Plate in Shape”:
— Make half of your plate fruits and vegetables: Eat a variety of vegetables, and add fresh, dried, frozen or canned fruits to meals and snacks.
— Make at least half your grains whole: Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice.
— Switch to fat-free or low-fat milk: Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, with less fat and calories.
— Vary your protein choices: Eat a variety from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Keep meat and poultry portions small and be sure to choose seafood at least twice a week.
— Cut back on sodium: Read food labels and choose foods with lower sodium, and season your foods with herbs and spices instead of salt.
— Cut back on empty calories from solid fats and added sugars: Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water and choose fruit for dessert.
— Enjoy your foods but eat less: Use a smaller plate, bowl and glass. Cook more at home where you are in control of what’s in your food. When eating out, choose lower calorie menu options.
— Be physically active: Adults need at least 2 hours and 30 minutes of physical activity every week and children need 60 minutes or more physical activity daily. Choose activities that you enjoy, and start by doing as much as you can.
For more information, including helpful tips designed to help you “Get Your Plate in Shape,” visit www.eatright.org or www.choosemyplate.gov.