Replacing the Food Pyramid with MyPlate – Part 4

In the last 3 years since MyPlate replaced the traditional Food Pyramid, Americans now have clearer guidelines about what they should include in their daily diets. The hierarchy of confusing servings is now clearly depicted by a multi-color plate divided in four – plus a glass of milk.

Throughout January, we’ve been featuring various aspects of MyPlate to make the recommendations even clearer. This week it’s all about that glass – and other dairy products.

Interestingly, dairy is not just food made from animal milk, but it can also be plant based, such as soy milk. MyPlate includes dairy foods that retain their full calcium content, plus foods that have little to no calcium, such as cream cheese or butter. The dairy group also includes yogurt, ice cream and puddings.

Besides calcium – which is vital for building bones and teeth – dairy products such as yogurt, milk and soymilk are rich in potassium and Vitamin D, and help maintain healthy blood pressure.

The Food Pyramid suggested 2-3 servings of diary, but didn’t really specify what a serving was. Plus, the graphic only showed cheese, milk and ice cream. MyPlate is much clearer – and makes special recommendations about choosing low-fat dairy options.

Low-fat dairy products offer the same nutritional benefits, but are much better for your health than foods high in saturated fat. Diets high in saturated fats found in regular diary products raise ‘bad’ cholesterol, otherwise known as low-density lipoprotein or LDL. Foods high in LDL increase the risk of coronary disease and weight gain.

Because dairy foods are often creamy and flavorful, it’s very easy to over-consume them. MyPlate has specific recommendations based on age and whether you are male or female.

For example, women and men 31 and older should eat 3 cups of dairy every day, while children 2-3 years should only have 2 cups. These recommendations are based on those who get 30 minutes or less of moderate physical activity, beyond normal daily activities.

While an 8-ounce cup of milk is simple to understand, ounce-equivalents of solid foods like cheese are not always easy to envision. Here are some specific suggestions of what equals 1 cup of these dairy foods:

Yogurt – 1 store container

Sliced Cheese – 3 ounces

Cottage Cheese – 2 cups

Ice Cream – 2 scoops

Here are some tips for making wise dairy choices.

• Make sure to include milk or calcium-fortified soymilk as a beverage at each meal.
• If you drink whole milk, switch gradually to options lower in fat and calories.
• Ask for fat-free milk for your coffee drinks.
• Opt for low-fat yogurt for a snack or in smoothies.
• Make dip for fruit or snacks out of yogurt.
• Choose low-fat cheeses for baked dishes.
• Top baked potatoes with yogurt instead of butter or sour cream.

If you happen to be lactose intolerant, you can still get your daily needs of calcium and minerals from other nutritious foods. Here are some options to get calcium into your diet if you aren’t able to eat dairy foods.

• Drink calcium-fortified juices, rice milk or almond milk.
• Eat calcium-fortified cereals and breads.
• Eat canned fish, such as sardines or salmon
• Add soybeans or other soy products to your diet
• Steam leafy greens, such as collard, turnip, kale or bok choy

Remember – Always opt for a non- or low-fat version of every dairy product. The texture and taste may not appeal to you at first, but within a short time, you won’t notice the taste of the missing fats.

Sources:

http://www.disabled-world.com/artman/publish/food_pyramid.shtml

http://choosemyplate.gov/

http://www.nursingdegree.net/blog/746/10-most-pervasive-food-pyramid-myths/

Replacing the Food Pyramid with MyPlate – Part 3

When the United States Department of Agriculture replaced the traditional Food Pyramid with MyPlate in 2011, the vague serving suggestions were replaced with an easier-to-understand graphic – a colorful plate divided into visual percentages.

To help reeducate people about the new guidelines, we’re highlighting the differences from the Food Pyramid to MyPlate throughout the month. This week it’s all about protein.

The nutrients in protein-rich foods are important to eat at each meal. Loaded with Vitamin B, Vitamin E, iron, zinc and magnesium, high protein foods help build muscle and bone, red blood cells and iron.

In the Food Pyramid, vital proteins were represented by a variety of types – meat, poultry, fish, beans, eggs and nuts – and suggested 2-3 servings. However, it didn’t clarify what a serving size was, the difference in each type of protein nor how they should be prepared. That’s changed to make it more practical and understandable.

Now, the lower right wedge of MyPlate – symbolized in purple – is devoted to protein, which should be approximately 20% of each meal. It still represents the same types of protein as before, but now elaborates on serving sizes, preparation and vegetarian choices.

For example, women 31 and older should eat 5 ounces of protein at each meal, while men can eat 6 ounces if they’re 31-50 and 5 ½ ounces if they’re 51 or older. These recommendations are based on those who get 30 minutes or less of moderate physical activity, beyond normal daily activities. But ounce-equivalents are not always easy to know if you aren’t weighing everything.  Here are some specific suggestions based on different protein groups:

Beef – 1 small steak or filet

Poultry – 1 small chicken breast

Seafood – 1 can of tuna

Eggs – 4 eggs

Nuts – 4 tablespoons of peanut butter

Beans – 1 cup of cooked beans or peas

Make sure to include a variety of these different proteins throughout the week. Try to include a protein source that’s rich in omega-3 fatty acids such as wild salmon or trout. Also, choose lean meats – whether you’re preparing poultry, beef or pork. It’s important to choose protein sources that will give you the nutrients, but not the fat – especially saturated fats.

Saturated fats increase low-density lipoprotein – more commonly referred to as LDL or ‘bad’ cholesterol. These generally occur in foods from animals – beef, pork and lamb, and egg yolks, as well prepared meats such as sausage, bacon and lunchmeats.

If the meat is already ground, try to choose between 90-95% lean and remove the skin from poultry before cooking. Proteins that are high in saturated fats are also higher in calories, so be mindful of that when choosing meats.

Even though you don’t have to commit to being a vegetarian or vegan, try including one of those meals at least once per week. Swap out ground beef for a veggie burger or prepare bean burritos instead of ones with meat. You can also add toasted cashews to a stir-fry instead of meat or walnuts to a salad instead of cheese. Try experimenting with delicious tofu or tempeh as a substitute for meat.

When choosing protein sources, read the food label to see how much sodium was used – especially in the case of ham, sandwich meats and self-basted poultry. Often those are very high in sodium and can push you past the suggested limit of 2,400 mg per day in just one serving.

It also matters how you prepare the protein source. Before cooking, trim away all visible fat, skip the breading and drain any fat that appears during cooking. Instead of frying in oil or butter, try broiling, grilling, roasting or poaching. Besides having less fat, you’ll also enjoy the natural flavors.

Just trying a few of these suggestions will give you all the protein you need, but in more nutritious ways. You’ll be building a stronger body, while reducing high amounts of fat and sodium generally associated with protein-rich foods.

Remember – Nuts help reduce the risk of heart disease, but they are also very high in calories. Eat small portions in place of meat and make sure they are unsalted.

Sources:

http://www.disabled-world.com/artman/publish/food_pyramid.shtml

http://choosemyplate.gov/

http://www.nursingdegree.net/blog/746/10-most-pervasive-food-pyramid-myths/

Replacing the Food Pyramid with MyPlate

If you followed how the food pyramid evolved over nearly 2 decades, you were probably eating your way toward poor health and obesity. The 1992 version had been influenced by powerful food manufacturers and encouraged the overuse of certain foods, while the last version developed in 2005 was too vague.

That all changed in 2011 when the United States Department of Agriculture replaced the pyramid with something we use every day – a simple plate.  The abstract term – servings – has been replaced with a visual of five food groups represented in percentages of a plate and a glass.

But like many, you might still have that pyramid stuck in your head, influencing what you eat – and how much. Over the next month, we’ll compare the myths of the old food pyramids with the reality of the new MyPlate created by the USDA.

We kick off the first week with both the foundation and peaked-pinnacle of the pyramid.

Grains

Food pyramid – If ever you were into carb-loading, the old food pyramid was probably your best friend. At its very foundation was the notion that you needed to eat up to 11 servings of bread, cereal, rice and pasta. If you followed it, you could have consumed more than a half loaf of bread or 11 tortillas – none of which are healthy amounts. It also didn’t mention what kinds of grains were important and which to avoid.

MyPlate – Color-coded in light brown and representing 30% of the plate, this new standard emphasizes that grains are an important part of your diet. The new guidelines divide grains into two main groups – whole grains and refined grains.

Whole grains contain the entire grain kernel, including the bran, germ and endosperm. They include foods made from:

• Whole-wheat flour
• Bulgar (cracked wheat)
• Oatmeal
• Whole Cornmeal
• Brown Rice

Refined grains have gone through a process to give them a finer texture and increased shelf life. This also removes the bran and germ where most of the nutrients and fiber are. These foods include:

• White flour
• Processed oatmeal
• White bread
• White rice

Remember – At least half of your grains should come from whole grains.

Sugars

Food Pyramid – The top section of the previous pyramids had a shared space for sweets – plus fats and oils – which it simply defined as added sugar. But all sugars are not created equal. The food pyramid did not explain the difference between natural and processed sugars.

MyPlate – MyPlate doesn’t feature a section where processed sugars are allowed. Actually, the USDA now categorizes what is described as processed – empty – sugar calories, including:

• Cake
• Cookies
• Pastries
• Donuts
• Sodas
• Energy drinks
• Sports drinks
• Fruit drinks
• Ice cream

Foods with natural sources of sugar are more nutritious and loaded with fiber, plus a host of antioxidants. Here are better alternatives when it comes to enjoying sweet treats:

• Fresh fruit
• Dried fruit
• Fruit juice
• Honey

Remember – No matter how good these foods are for you, all sweet foods are naturally higher in calories and should only be eaten in moderation.

For more information about MyPlate and eating the right amounts of nutritious foods, visit www.choosemyplate.gov.

Sources:

http://www.disabled-world.com/artman/publish/food_pyramid.shtml

http://choosemyplate.gov/

http://www.nursingdegree.net/blog/746/10-most-pervasive-food-pyramid-myths/