The big news was announced today! The USDA introduced their new food icon to replace the MyPyramid image as the government’s primary food group symbol. The new “my plate” design is an easy-to-understand visual cue that many of us dietitians have already been using for years to educate the public. The plate serves as a visual representation of the 2010 Dietary Guidelines for Americans.
If you work with me privately, you’ve seen a plate before. I’ve been suggesting the “plate method” for dinner meals for quite some time. What I learned from this new plate icon is that the "plate method" can serve as a pattern for the “way you eat” as a whole.
How to use it? Use the plate concept as a way to balance out your food choices (and ultimately, your calories). For example, while grocery shopping, take a look at your cart. Do the contents resemble the balance of calories as illustrated on the plate icon? What foods need to go back on the shelf, and what do you need more of in your cart?
You can also visualize the plate when making food choices by paying attention to your balance of nutrients. If you're having a sandwich for lunch, another carby side is probably not the best option. However, a side salad, veggies with hummus, or Greek yogurt with berries would be perfect to balance out the sandwich. These types of sides are not only more nutritious than a bag of chips, but they're also much more satisfying, with staying power to get you to your next meal or snack.
What's the take-home message? To start, make half your plate vegetables! That’s probably a big change for most people and one I think will deliver the most results. I also think in addition to that, if you eat the veg side of your plate first, then you'll probably have less room to overeat the protein and carb sides of your plate. I also recommend eating your veg/salad first so you're sure to get your veggies in before you start getting full (or bored).
So...from my plate to yours, happy eating!
Danielle Omar, MS, RD
www.foodconfidence.com
um ... where's the fat? they left it out again. We need 20-35% of our Calories from fat and it is ignored by the government.
ReplyDeleteI like the portion control/eat more veggies and fruits visual of the plate, however, my favorite visual is still the Mediterranean diet pyramid. I love your suggestion to check if the items your shopping cart look like visual on the plate.
ReplyDeleteI agree, this plate is not perfect. No mention of fats, nuts, beans, oils or sugars. Not clear on types of grains. It does lend itself to lots of questions! I would have preferred pictures of foods myself instead of words.
ReplyDeleteThe question about where are the fats is a tough one for me. I totally support the notion that we need "healthy fats", but it's dietitian-speak. Avg consumer doesn't walk down the grocery store aisle looking for healthy fats. They might, however, look for some walnuts. One of the problems with previous visuals is that they were too complicated for the avg consumer... who btw reads on 8th grade reading level. The simplicity of this is the starting point. I think it's up to the nutrition community collectively to bring it to life with real life imagery that helps people understand what should actually make it on the plate. JMO.
ReplyDeleteGreat piece, Danielle!
I agree, Regan. That's why I think pictures of foods or at least examples would have gone a long way. The fat would have been there, pictured as part of the food. I think, as with the food guide pyramid, they left too much for the consumer to figure out on their own! Yes, we can help as RDs, but not everyone has access to the help they need.
ReplyDeleteI blogged "plate" today too (as did all RDs haha). I love "eat veggies first" but don't share enthusiasm for this as the be, all end all too. It's a tool but I just don't see people making changes from this piece of advice, hmn.
ReplyDeleteAnother attempt to make America healthier. Hmm... I wonder if people will follow this. Healthy eating IS paramount to getting healthy and feeling good. Really not sure if stubborn Americans will follow suit with the plate. :)
ReplyDelete