Dear Diary...

Written by Grace Wilburn
Part of National Nutrition Month 2012

                  Dear Diary,

Today, for breakfast, I had a medium banana, ¾ cup of oatmeal, and 12 ounces of coffee.

If you’re like me, then at some point in your life you wrote in a diary. However, also like me, it probably wasn’t a list of the food you ate that day along with their portion sizes. This semester for one of my classes, I had to record everything I ate for a whole month. At first, the prospect of having to take time out of my busy schedule just to write down my food choices seemed a little tedious. However, I soon came to realize that making a note of what I was eating was worth that extra ten minutes or so a day! Not only did my food “diary” help me practice estimating and identifying portion sizes, but it also helped me to be more aware of what I was putting on my plate. Knowing that I had to record what I ate really made me think: Am I eating enough fruits and vegetables? Approximately how many of calories are coming from drinks like coffee or tea? Does my plate of food match MyPlate.gov recommendations?

This March, for National Nutrition Month, try recording your own food diary for a week. Pay attention to how many fruits and veggies, whole grains, and low-fat dairy options that you consume. Then, take a look back and compare your record to MyPlate.gov recommendations. Ask yourself, “Is my plate in shape?”

References

Untitled photograph of food record. [Photograph]. Retrieved February 22, 2012 from:                    http://www.everydayhealth.com

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Shape Up Your Plate for a Healthier You!

Written by Grace McConville
Part of National Nutrition Month 2012

We’ve all heard it before- more fruits and vegetables, less carbohydrates and starchy foods.  But where do we even begin to start?

First, try swapping half of your regular grains for whole grains.  This will add fiber to your diet and make you feel fuller longer.  Secondly, vary your protein choices by adding leaner meats such as chicken and turkey, along with nuts, beans, and eggs.  Most importantly, to ensure that your meal is the healthiest it can be- eat a variety of vegetables including dark green, red, yellow, orange. 

         

Adding more vegetables to your diet can be difficult especially for those with young kids who are completely against eating anything that isn’t fried or starchy, so try these tips and tricks!

Tips:

-          --Make homemade pizza crust out of cauliflower!

-         -- Instead of regular pasta trying making spaghetti squash and covering it with marinara sauce

-          --Try adding cut up bananas or strawberries to your cereal or yogurt in the morning

-          --Substitute chips for cut up celery and carrots

The more fruits and vegetables you add to your diet the better you will feel!  It has been shown that the more vegetables there are in the diet – the lower risk there is for some types of cancers.

Do yourself and your family a favor by adding a more delicious variety of vegetables to your diet today! 

References

Centers for Disease Control and Prevention.  How to use Fruits and Vegetables to Manage your weight. Retrieved from: http://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html

Cauliflower crust pizza [Photograph]. (2010).  Retrieved from http://www.eat-drink-smile.com/2011/04/cauliflower-crust-pizza.html 

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Taste the Rainbow

Written by Shelbi Ratliff
Part of National Nutrition Month 2012

Variety is key! Fruits and veggies are extremely valuable to our health because they are natural whole foods. In order to consume all of the vital nutrients needed for our body we must eat all of the colorful fruits and vegetables provided for us. We all know that no single food contains all of the nutrients that are needed in sufficient amounts. Each vegetable and fruit contains various vitamins, minerals, and sources of fiber.  For example, the red family like tomatoes and watermelons contain lycopene, which aids in preventing cancer. The yellow-orange family has a significant amount of Vitamin C levels, which help strengthen our immune systems. Many people focus on having a good amount of green on their plate, but as you can see here adding a wide variety of color to your meal is crucial. A good rule of thumb when trying to balance your plate with a variety of foods is the more color the better. The more color that is seen on the plate is a good indicator that you will be eating an assortment of all the different food groups.

Suggestions:

Red: Red peppers, tomatoes, watermelon, strawberries

Yellow/Orange: Cantaloupe, carrots, yellow peppers, pineapples

Green: Avocados, broccoli, cucumbers, spinach

Blue/Purple: Blueberries, grapes, plums, raisins

References

Paige. (2011August 22). Eating colorful foods [Web log message]. Retrieved from http://healthyhitsthespot.com/2011/08/22/guest-post-eating-colorful-foods/

Tan, E. (2010, July 2). Colorful food is important for our health. Retrieved from http://healthmad.com/nutrition/colorful-food-is-important-for-our-health/

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Step up to the Plate!

Written by Kristin Hill
Part of National Nutrition Month 2012

National Nutrition month is a great time to reflect on our eating habits and consider how everyday decisions affect our wellbeing. The foods we eat become integrated into our bodies and influence our health in many ways. As daily eaters, we have the chance to improve our health every time we fill our plates.

The latest nutrition tool from the USDA is MyPlate, which visually reveals the proportions of a healthy meal. According to MyPlate, half of your plate should be fruits and veggies, the other half should contain grains and protein, and a serving of dairy should be included on the side. Think of MyPlate as a blank canvas that you can fill in with your favorite foods.

Figure 1.  Salmon, avocado, broccoli, barley and apple slaw makes a colorful and adventurous plate.

You can fill your plate with endless combinations of foods to have a healthy and delicious meal. All foods can be part of a healthy diet, as long as they are eaten in moderation and along with a variety of other foods. So if you indulge in your favorite dessert or fast food occasionally, don’t worry, just find some balance by eating plenty of fruits, veggies and whole grains later.

Eating is part of our everyday lives so it should be enjoyable. Have fun customizing your plate with your favorite foods and also try to step outside the box once in a while. Trying foods from around the world can be a fun and nutritious experience. Remember, the best way to find your new favorite foods is to try new things.

So… what’s on your plate?

References

U.S. Department of Agriculture (2011, June 2). Food pyramid replaced by 'MyPlate' icon emphasizing fruit, vegetable, grains, protein and dairy. ScienceDaily. Retrieved from http://www.sciencedaily.com­ /releases/2011/06/110602145249.htm

MyPlate for the Heart. [Photograph]. (2012). Retrieved from http://foodandhealth.com/blog/2012/01/myplate-for-the-heart/


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Painting Your Plate with Color: The Fun of Nutrition!

Written by Anna Grace Rotsko
Part of National Nutrition Month 2012

Nutrition is often thought of as cutting out the foods we like to eat, and replacing them with foods that look and taste like cardboard, yuck. But, nutrition can be fun! Eating well is finding the balance between the foods we get to enjoy. Use your plate as a palette for different color, flavor, and texture making a masterpiece of a meal. Sometimes we think we don’t have time or money to make a masterpiece, but just like art, a masterpiece can be simple or complex - whatever you make it.

Quick Nutrition Tips:

Use www.Myplate.org – Find out and track how many calories and servings of food groups you are eating a day.

Fun Calories - We are allotted a certain number of calories a day to use on eating whatever we like!! Hint: We don’t expel energy, we use it. Anything extra we eat… we keep and it turns into fat.

Try New Things -It can take 8-10 times to try a new food before enjoying it. You never know when you’ll be surprised!

Quick Guide to Serving Sizes - 3oz of meat = the palm of your hand. 2oz of cheese = your index and middle finger. 8oz of fruits and vegetables = 1 measuring cup. 1 serving of bread = 1 slice of sandwich bread.

The More Color, the Merrier - Different colors means different vitamins and minerals in food. The more color on your plate, the more variety of vitamins and minerals you will get!! 

References

Colored Plate: Chopin, B. (Photographer). (2007). digital-dinner [Photograph]. Retrieved from

http://www.fotopedia.com/items/flickr-2081039983

Detailed Painting: Durand, A. (Photographer). (1855). The First Harvest in the Wilderness [Photograph]. Retrieved from

http://www.fotopedia.com/items/flickr-3277951026

Modern Art: Lee, S. (Photographer). (2009). Abstract in C [Photograph]. Retrieved from

http://www.fotopedia.com/items/flickr-4160239909

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My Plate vs. Your Plate

Written by Mary Kate Schaible
Part of National Nutrition Month 2012

As a dietetics student I have learned that “my plate” will not necessary resemble “your plate” or any average Americans’ plate. Dietetics students are their own species. We are incredibly aware of what foods go into our body, what that food is doing for our body. Since we are not an accurate representation of the average American diet, I think it would be interesting to explore what an average Americans’ plate would look like. 

According to Frazão (1996), a typical American diet is high in calories, total fat, saturated fat, cholesterol, salt and is low in high fiber foods such as fruits, vegetables, and whole grains. A typical Americans’ plate would look nothing like the new 2011 my plate should look like. Half of the plate would not consist of fruits and vegetables, it would not consist of whole grains, it would not consist of lean proteins, and it would not contain low-fat dairy products.  With obesity on the rise, I think the time is now for typical Americans’ to start engaging in healthy life styles. 

I think MyPlate is a great way for Americans’ to become more aware of what they should be eating compared to what they have been eating. Whip your plate into shape and aim to fill half your plate with colorful fruits and vegetables and the other half with whole grains and lean protein. Your plate should look more like MyPlate. 

References

Frazão, E. (1996, January). The American diet: A costly health problem. Food Review, 19, 2-6.  

Retrieved from http://www.ers.usda.gov/publications/foodreview/jan1996/frjan96a.pdf  

Tenpoundhammer. (Artist).  (2011).  USDA’s my plate vs. my real plate [Artwork].

Retrieved from: http://www.tenpoundhammer.com/2011/06/usdas-my-plate-vs-my-real-plate-pic.html

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Get Your Plate in Shape (...and Your Body Will Follow)

Written by Paula Delmerico
Part of National Nutrition Month 2012

Almost everyone is familiar with the famous movie scene from Rocky, in which Sylvester Stallone’s character displays is his exceptional physical ability by quickly scaling the steps of the famous Philadelphia Museum of Art and ending with his hands up in victory. Don't we all want that feeling of invincibility and triumph after a workout?

Like Rocky, reaching your fitness goals requires motivation, dedication and planning. The foods you consume and your fitness level are factors that can be manipulated to improve your health status. Not everyone aspires to be a hard-core athlete like Rocky but most of us primarily are concerned with reaching a healthy body weight. A great start toward reaching that goal is improving your diet.

The MyPlate guidelines below are a wonderful tool to use when trying to build healthy meal options.

-          Make half of your plate fruits and vegetables

-          Make at least half of your grains whole grains

-          Vary your protein sources by including nuts, beans and seafood and choose lean or low-fat poultry or meat options

-          Switch to fat-free or low (1%) milk

-          Choose oils with high amounts of monounsaturated or polyunsaturated fat and low levels of saturated fat

 By making these alterations and choosing low-calorie snacks during the day you can rid excess empty calories from your diet.  This calorie deficit paired with regular physical activity can result in significant weight-loss.

So, in order for you to reach your own weight loss goals and experience your own Rocky moment of triumph start by getting your plate into shape. With time your body will have no option but to get into shape as well.

References

Choose MyPlate. (2011). Food Groups. Retrieved from http://www.choosemyplate.gov/food-groups/

RockyArte (Photographer). (n.d.). Rocky Balboa [Photograph]. Retrieved from http://www.arteyfotografia.com/ar/1913/fotos/15262/

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Get Your Plate in Shape: Simple Tips for Incorporating More Fruits & Vegetables

Written by Jennifer Abell
Part of National Nutrition Month 2012

According the USDA My Plate recommendations, the average adult should incorporate 2 cups of fruit and 2-3 cups of vegetables into their daily diet.  The nutrients contained in fruits and vegetables can boost your metabolism, immune system, and energy.  Finding ways to cram 3 cups of vegetables into your day can be an intimidating and seemingly impossible task.  They key is finding ways to incorporate vegetables into your daily diet and routine.  As you go through your typical day, think about ways to add a little vegetable boost to your diet and get your plate in shape.

• Breakfast: Why not throw some bell peppers and tomatoes in your morning omelet? Throw that yogurt you eat with breakfast into a blender and add some frozen fruit!
• Morning Snack: Grab an orange or a Banana on your way out the door and throw it your bag for that mid-morning hunger!
• Lunch:  Double the lettuce and tomato on your BLT
• Afternoon Snack: Instead of cheese and crackers, try grabbing some celery or carrot sticks and hummus
• Dinner: Double your veggies! Whether it’s a stew, chili, sauce, soup, or casserole simple double the vegetables called for in the recipe

References

Why is it imporant to eat fruit? (2012). Retrieved from http://www.choosemyplate.gov.

Plumandjello (Photographer).  (2006).  Fruit [Photograph]. Retrieved from: http://www.flickr.com/photos/plumandjello/2333263539/

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Don't Over Eat: Control Your Portion Sizes and Get Your Plate in Shape!

Written by Maggie Reinhold

Part of National Nutrition Month 2012


In the past decade the percent of people in the United States who are over weight or obese has increased greatly. But the question is why?

The obesity epidemic in United States is mainly attributed to American’s habit of over eating. We are surrounded by restaurants that offer all-you-can-eat and super sized options for a low price and this has become a custom in our society. With this we have lost the ability to identify what an accurate serving size is. Research has shown that Americans often underestimate how many calories they consume each day by as much as 25 percent.

It is hard to visualize what a proper serving size is, especially when cooking something like raw pasta. But once you use what you think is the correct serving and then notice half the box is gone, you actually end up eating two to four servings instead. The chart to the right is a good visual aid to help understand what an appropriate serving size is and to help avoid over eating.

Portion control will help individuals lose weight. Ways to control portion sizes include measuring food accurately and being able to estimate proper serving sizes, which can be done by using the chart I mentioned and using different measuring tools like measuring cups, tablespoons, etc.

Most importantly listen to your stomach! Eat when you are hungry and stop eating when you feel comfortably full. If the food is there you don’t have to eat every bite, eat until you are about 80 percent full and stop. These are just a couple tips to control portion sizes, which is very important to maintaining a healthy weight. Control your portions and get your plate in shape!

References

Stewart, K. (2009, August 5). Ten Easy Portion Control Tricks. Retrieved from: http://www.everydayhealth.com/diet-nutrition/meal-planning/tips/keep-portion-sizes-in-check.aspx

Sugar, J. (2012, February 15). What Does a Serving Size Look Like? Retrieved from: http://www.fitsugar.com/What-Serving-Sizes-Look-Like-762806

Arthritis Today. (Artist). (n.d.). Arthritis Today Portion Size Chart [Artwork]. Retrieved from: http://www.docstoc.com/docs/39375382/Arthritis-Today-Portion-Size-Chart

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Disassemble to Resemble: A Well Balanced Plate

Written by Abby Forman
Part of National Nutrition Month 2012

Since MyPlate replaced MyPyramid, one of the biggest complaints against it has been that some popular foods don’t fit into the sections. What section would you put pizza in or even a burger? Protein? Grains? Don’t scratch these food favorites off your dinner menu just because they don’t seem to fit. The answer is easier to see if we take it apart. Piece by piece, even a burger can fit into your family’s healthy choices.

So let's build a burger!

Our protein section is obviously going to contain the patty part of our burger. Look for lean ground beef, ground turkey or chicken breast, or even bison.

Any low-fat cheese will go in our dairy section.

The bun is our grains. Choosing a whole wheat bun is a great option and fits nicely into the MyPlate suggestion “make half of your grains whole”.

The rest of our plate gets filled by our veggies: lettuce, tomato, mushrooms, avocado, whatever your favorite topping are. I love adding crunch to my burger. Broccoli slaw in homemade honey mustard dressing adds a certain pizzazz, not to mention vitamins, fiber, and antioxidants.

Now that we’ve laid out all our sections it’s time to stack’er-up!

References

United States Department of Agriculture (Artist). (2011). Choose MyPlate [Artwork]. Retrieved from www.myPlate.gov

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Update Your Plate! Create a Striking Salad with a Variety of Nutrients and Colors

Written by Erin Carroll
Part of National Nutrition Month 2012

Many people view salad as either a diet food full of bland vegetables lacking full substance and flavor, or a plate packed full of fat and calories from an overindulgence in fatty dressings and toppings. Salads, however, can easily become a plate full of many balanced colors, textures, flavors, and nutrients. When choosing ingredients for your salad, keep the following tips in mind:

·         It is important to choose fresh, ripe fruits and vegetables, as this will make a big difference in terms of taste and appearance. Food balance is also important to consider, because although it is important to choose several different colors and flavors to use in your salad, choosing too many can be overwhelming for your palate.  

·         The base of a balanced salad is usually a leafy green, such as spinach or romaine. Avoid using iceberg lettuce alone, as it offers little nutritive value. Additional vegetables such as broccoli, tomatoes, carrots, bell peppers, and cucumber can be added, but try to focus on using dark green and orange vegetables for their high nutritive values.

·         If protein is added, choose sources like skinless chicken, tuna, turkey, or tofu instead of processed meats such as salami or bacon that add sodium, fat, and calories.

·         Instead of piling on creamy dressings that contain large amounts of fat and calories, opt for a lighter dressing, like a tablespoon of olive oil and fresh lemon juice each and a dash of pepper instead.

                                                                                                                    

People who frequently eat balanced, nutritious salads have been found to have higher levels of antioxidants, are at a lower risk for diseases, and consume fewer calories during their meal. It’s no wonder that a salad balanced in color and flavor can be an easy, nutritious addition to your plate every day. 

References

Academy of Nutrition and Dietetics. (2011). Eatright.org. Retrieved from:  http://www.eatright.org/

City Salad. [Photograph]. (2010). Retrieved from: http://undressedskeleton.tumblr.com/strikingsalads

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