February 01, 2012
Confused about what to eat, and how much? Start with your plate!
SIOUX FALLS (Feb. 1, 2012) - Figuring out what to eat and how much is now as easy as dividing your plate into four portions. “My Plate” was recently released by the USDA as the new model diet. “It’s a very simple, visual cue,” said Kristin Sousek, Avera/Hy-Vee dietitian. Fill half of your plate with fruits and vegetables; one fourth with lean meats or protein; and one fourth with grains, with a dairy product on the side. “If you eat like that three times a day, you’ll have adequate nutrition for staying healthy, and maintain a healthy weight.”
The plate helps gauge portion size. “One fourth of a plate will give you a meat serving that’s about the size of a deck of cards, or a woman’s palm. It gives you a cue that a 20-ounce steak, or heaping pile of pasta is too much,” Sousek said.
Variety is key when choosing how to fill half your plate with fruits and vegetables, both in type and color. Corn and potatoes can be considered vegetables, but they are starchy, meaning they break down to sugar easily. When the body gets more sugar than it needs, it is stored as fat,” Sousek said. A variety of different colors means you’re getting a variety of nutrients and antioxidants. “If you have corn and potatoes every day, your nutritional intake will take a dive.”
When choosing red meats, look for “round” or “loin,” which are leaner choices. “Pork, chicken, and turkey are great, low-fat choices, as long as the skin is removed. Fish is a wonderful high-protein, low-fat, heart-healthy choice,” Sousek said. “Watch your portion size, and how you prepare it. Baking, broiling or grilling get the fat away from the meat, rather than deep frying or breading the meat.”
Choose whole grains at least half of the time. “Look for enriched and whole grain products,” Sousek said. “Limit white bread, white rice and white pasta.”
Fats and sweets are not included on My Plate, but that doesn’t mean they can’t ever be included in your diet. Choose “heart healthy” oil like canola and olive oil, and use sparingly. If you have dessert, have a small portion, or modify the recipe to make it lower in fat and calories. Sousek suggested mixing a brownie mix with a can of black beans with the juice included that has been pureed in a food processor. “Bake as normal, and you have delicious brownies that are lower in fat and cholesterol, and high in fiber.”
Changing your diet based on the “My Plate” plan can not only help you eat healthy, it can help you maintain a healthy weight, or lose weight. “When you’re trying to lose weight, work on one change at a time. Find simple things you can do,” Sousek suggested, such as using a smaller plate, watching portion size, avoiding “seconds,” eating plenty of fiber, and drinking plenty of water.
“Many of us are walking around dehydrated. Because the body doesn’t differentiate well between hunger and thirst, you might feel hungry when you actually are only thirsty,” Sousek said.
Eat three square meals a day. “If you skip meals and then have a huge supper late in the day when your metabolism is at its lowest, you aren’t doing yourself any favors,” Sousek said. Keep healthy snacks, and fresh fruits and vegetables on hand – cut up and ready to eat. “We eat what we have in the house. If the only thing you have on hand is frozen pizza and cookies, that’s what you’ll eat,” Sousek said.
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