Pin It
foodandwine120The food pyramid we’ve known so long has been replaced by MyPlate. The United States Department of Agriculture (USDA) has decided it’s clearer to convey good eating habits using a plate than a pyramid and I agree.  My only question: What took them so long?

I always take half my dinner home with me when I dine in a restaurant because I find the portions that are served too large.  I think it s a good idea to use a smaller plate than we’re used to when we build a meal if we’d like to reduce our consumption and total calories. My basic eat-out rule is to have a reusable, air-tight plastic container in a canvas bag with me when I walk into a restaurant.  I usually divide my meal in halves when it’s served – this is easy if there are an even number of chops or a half chicken or duck that can be cut in two – and I stop eating when I’m full.  The leftovers get pushed into my take out dish and make a convenient, tasty meal the next day.

Here is a summation of the USDA’s guidelines on how to fill a plate.
  • Half the plate should be devoted to fruits and vegetables.
  • The other half should be equally divided between grains and proteins and the grains should be whole grains. If you choose bread, pasta, rice, or cereal you can find whole grain versions with little or no trouble.
  • Mix up your proteins.  You can enjoy lean meat, beans, seafood, and poultry all of which are high in proteins and can offer you a wide variety of meal suggestions.
  • Low fat dairy products are preferable to high fat.  If you’re using cream on your cereal, switch to milk, if whole milk, try 2% or 1% and work your way down to skim. Go easy on high fat cheese.
  • Cut down on the salt.  Your goal should be 1500 mg of sodium daily.  One of the ways I do this is by carefully reading food labels.  It’s amazing how much salt is put into processed and canned food.
  • Cut down on the sugar.  The best opportunities here would be in beverages and desserts. By drinking more water, I limit my appetite for sugary juices and sodas.
  • Cut down on fats.  Pizzas with cheese, hotdogs, highly marbled meat and poultry with skin are good examples of fatty foods.
When planning a meal at home I used to build it around a meat course and add a starch and a vegetable.  Now, I often start with the veggie, sweet potato, or whole grain pasta and build my meal around that. If you are a vegetable gardener or visit farmers’ markets this thought might come to you naturally in the summer and fall as you harvest or purchase fresh produce.

I’d like to end with a really important Henry Stark rule and I’m happy to see that the USDA agrees with me: However you decide to “build your plate” it’s very important that you enjoy your food. I don’t see anything wrong with eating to live and living to eat simultaneously.

Click here to send comments to me.  I will answer each one personally and will print those that are of general interest.
v8i40
Pin It