4 Rules to “Get Your Plate in Shape”

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

The American Dietetic Association has dedicated this spring as the season to "Get Your Plate in Shape." This theme ties in well with the recent change in the food guide pyramid. The food guide pyramid has been replaced with "My Plate," which gives people a visual representation of how their plate should look.

The rules are:

Make half your plate fruits and vegetables. Fruits and vegetables are naturally low in calories and high in nutrients and fiber. If you have trouble with portion control, fruits and vegetables go a long way and fill you up! Fresh, frozen, and canned all count! If you buy canned fruits, try to find ones labeled "in their own juice" and look for the words "reduced sodium" or "no-salt-added" on your canned vegetables.

Make at least half your grains whole. Whole-grain breads, pasta, rice, and cereals are an easy, delicious way to include more fiber in your diet. Make sure that the label states the product is "100% whole-grain."

Choose low-fat or fat-free dairy products. Taking the fat out of dairy products does not affect the calcium or other essential nutrients. It simply reduces the calories and saturated (bad) fat that is linked to heart disease. If you are unable to tolerate lactose, there are many other options such as soy milks and yogurts.

Vary your protein choices. Lean meats, poultry, eggs, seafood, nuts and beans are great sources of protein. Try low-fat cuts of meat such as sirloin or round and buy ground beef that is at least 90% lean. To reduce fat, make sure you are grilling, baking or broiling rather than deep frying. Don't be afraid to try plant proteins, such as beans, peas and soy, to add variety to your diet.

Please visit www.choosemyplate.gov for additional tips and resources.