March is National Nutrition Month. That means it’s time to get your plate in shape. Many of us remember learning about the food pyramid in the ‘90s. It underwent a transformation in 2005 when it was renamed MyPyramid, but it was still confusing to some. In 2011, the U.S. Department of Agriculture switched to the symbol we use today.
The colorful MyPlate icon offers the same messages as the pyramid — eat a variety of foods, less of some, more of others — but in an easy-to-understand way.
Here’s how it looks: fruits and vegetables take up half the plate, with the vegetables portion a little bigger than the fruits portion. Grains and protein take up the other half, and dairy is shown as a smaller side item or beverage.
Here are some tips (also known as dietary guidelines) that are recommended for optimum health.
- Balance calories to manage weight by controlling portions and increasing physical activity.
- Increase fruits and vegetables intake. Eat a variety of vegetables, especially dark-green, and red and orange vegetables, beans and peas.
- Make at least half your grains whole grains.
- Choose a variety of proteins, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
- Compare salt (sodium) in foods like soup, bread and frozen meals, and choose the foods with lower numbers.
- Use oils to replace solid fats, where possible.
- Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D. These foods include fruits, vegetables, whole grains, milk and milk products.
- Drink water instead of sugary drinks.
- Be physically active and reduce time spent in sedentary behaviors.
