Is Your Plate in Shape?

A Message from Dr. Stephen Kindred - Assistant Vice President, Corporate Medical

March is National Nutrition Month® and organizations, such as the American Dietetic Association, are excited about helping you get your plate in shape throughout the year! Making informed choices and developing sound eating habits are important steps to helping you get started.

Choosing the appropriate foods to put on your plate may seem intimidating and can often be derailed by convenience and fast food temptations. In June 2011, the United States Department of Agriculture (USDA) introduced the ChooseMyPlate campaign to help people visualize and think about building a healthy plate at meal times.

MyPlate illustrates the five food groups that are the building blocks for a healthy diet:

• Fruits – focus on more fruits
• Vegetables – vary your veggies
• Grains – make at least half your grains whole
• Protein foods – go lean with protein
• Dairy – get your calcium-rich foods

As shown, filling your plate half-full of fruits and vegetables should be a daily goal. According to the USDA, eating more fruits and vegetables provides many health benefits including a reduced risk of some chronic diseases such as:

• Heart disease, including heart attack and stroke
• Certain types of cancers
• High blood pressure
• High cholesterol
• Type 2 diabetes

For example, fruits and vegetables are sources of many essential nutrients that are under-consumed, including potassium. Meal plans rich in potassium may help maintain a healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. On the vegetable side of things, sweet potatoes, white potatoes, white beans, tomato products, spinach and kidney beans offer a high amount of potassium per serving.

Barry, Corporate Agency Training Specialist in the Dallas Operations Center, understands the benefits of eating healthier. “In 2006, my wife Lisa was diagnosed with celiac disease,” says Barry. “Because of this she had to develop a gluten-free lifestyle. Naturally I wanted to support her, and with research I discovered and started enjoying the concept of “Paleo” eating.”

Like his wife, Barry immediately noticed benefits of his nearly gluten-free meal plan, which includes plenty of fresh fruits and vegetables. “I have definitely enjoyed some incredible side effects such as loss of excess weight, increased energy, clearer skin, a clearer head (no brain fog) and no afternoon drop in energy,” says Barry. “I experienced all of these great benefits while still eating ‘real food’ and not feeling hungry or deprived.”

It’s Easier than You Think

Eating healthy and consuming a colorful variety of fruits and vegetables can be easy and fun. To increase your intake, try these simple tips from the Centers for Disease and Control Prevention:

• Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt - top with sliced apples or berries
• Have fruit as a mid-morning snack
• Add strawberries, blueberries, or bananas to your waffles, pancakes, cereal, oatmeal or toast
• Top toasted whole-grain bread with a touch of peanut butter and sliced bananas
• Add vegetables like bell peppers, broccoli, spinach or tomatoes to an egg white omelet

Get your plate in shape and make MyPlate your plate!  Empowering you to Live Well, Be Well and eat well.

Additional Resources

Visit the Celiac Disease Foundation for more information on a gluten-free diet.

Learn the difference between “My Plate,” “My Pyramid” and the Food Pyramid at MedicineNet.com.

Rate your eating habits with the “Rate Your Plate” quiz offered by the American Dietetic Association.

Is money too tight to fill your plate right? Read the Healthy Eating on a Budget article from the U.S. Department of Agriculture.