The Healthy Rotarian #30 - MyPlate

Posted by Janet Sipple 
on Sep 15, 2015
 
The Food Pyramid most of us grew up with has been replaced by The Plate.  Some tips and guidelines to follow as you choose MyPlate ...
 
  • Drink plenty of liquid - water is best, limit sugary beverages including drinks with artificial sweeteners, avoid sodas and fluids with sodium.  Choose low fat milk and yogurt, but no more than 2 servings daily.
  • Make eating a social event.  Avoid eating in front of the TV and choose to be with someone at meals.
  • Plan healthy meals.  Anticipate what you'll need for The Plate and grocery shop accordingly.
  • Know how much to eat.  Portion control is essential in choosing a healthy diet.
  • Vary your fruits and vegetables.  Fresh and in season is advised, avoid canned veggies to control sodium intake and canned fruit with added sugars.
  • Use herbs and spices.  Explore cooking with fresh herbs and organic spices.  Ginger, turmeric, cilantro, oregano, rosemary, cinnamon, and thyme have health benefits. Check out The Healthiest Herbs and Spices at huffingtonpost.com 
  • Read the Nutrition Facts label to avoid sugars, sodium, preservatives, and high calories.
  • Ask your health care provider about vitamins and supplements. Food nutrients are best, but based on individual dietary intake and physiological status you may need to supplement your diet.
  • Keep food safe.  Food borne illnesses can be dangerous therefore follow safe food handling principles.  Avoid unpasteurized foods, undercooked, and raw meats and seafoods.
 
Nurse Sipple