The U.S. Department of Agriculture (USDA) has replaced the MyPyramid food guidance system with MyPlate as the official model for healthy dietary choices. The recommendations for what should be on your plate haven't changed, but a shift in emphasis and a new icon make the guidelines easier to visualize, follow and remember.
Based on the USDA's Dietary Guidelines for Americans, the agency offers the following recommendations to "build your plate":
- Half of your plate should be fruits and vegetables.
- The other half should be equal parts grains and proteins. At least half of your grains should be whole grains. Breads, cereals, rice and pasta are all available as 100 percent whole grain.
- Protein should come from a variety of sources. For instance, choose seafood twice a week, replace meat with beans some days and go for small portions of lean meat and poultry.
- Switch to skim or 1 percent milk and other low-fat dairy products, such as cheese and yogurt.
- Reduce your sodium intake by checking food labels and choosing foods with the lowest sodium. Aim for less than 1,500 mg of sodium daily.
- Avoid foods and beverages containing added sugar. Drink water and choose fruit for dessert.
- Limit foods high in saturated fats or solid fats, such as cakes, pizza and hot dogs -- reserving them for an occasional treat.
Take away. The USDA stresses that a key component of good nutrition is to enjoy your food. But avoid oversized portions. Use a smaller plate and a smaller glass to make your serving sizes appear larger. And pay attention to the calorie count. When dining out, be sure to check the posted calorie amounts. Stop eating when you're satisfied but before you're really full.
You can find out your personal daily calorie limit as well as discover meal planners, recipes and other resources at www.choosemyplate.gov
