Get Your Plate in Shape This National Nutrition Month
Posted: March 7, 2012
"Vegetables, fruits, whole grains, lean proteins and low-fat dairy products contain the nutrients we need to maintain healthy lifestyles," says registered dietitian and Academy Spokesperson Andrea Giancoli. "Make sure your eating plan includes foods from all the food groups and in appropriate portions. USDA's MyPlate is a great tool to guide and help us be mindful of the foods that make up our balanced eating plan."
Giancoli offers the following recommendations to "Get Your Plate in Shape":
Make half your plate fruits and vegetables.
• Eat a variety of vegetables, especially dark-green, red and orange varieties, as
well as beans and peas.
• When buying canned vegetables, choose "reduced sodium" or "no salt added"
whenever possible. Rinsing whole varieties like beans, corn and peas can also
reduce sodium levels.
• Dried and frozen fruits and those canned in water or their own juice are good
options when fresh varieties are not available.
• Make sure every meal and snack has at least one fruit or vegetable or both.
Make at least half your grains whole.
• Choose brown rice, barley and oats and other whole grains for your sides and
• Switch to 100-percent whole-grain breads, cereals and crackers.
• Check the ingredients list on food packages to find foods that are made with
Switch to fat-free or low-fat milk.
• Fat-free and low-fat milk have the same amount of calcium and other essential
nutrients as whole milk, but less fat and fewer calories.
• If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy
Vary your protein choices.
• Eat a variety of foods each week from the protein food group like seafood, nuts
and beans, as well as lean meat, poultry and eggs.
• Eat more plant-based proteins such as nuts, beans, whole grains and whole soy
foods like tofu and edamame.
• At least twice a week, make fish and seafood the protein on your plate.
• Keep meat and poultry portions lean and limit to three ounces per meal.
Cut back on sodium and empty calories from solid fats and added sugars.
• Drink water instead of sugary drinks like regular sodas, fruit-flavored drinks and
sweetened teas and coffees. Choose 100-percent fruit juice.
• Compare sodium in foods and choose those with the least amount listed on the
Nutrition Facts Panel.
• Season foods with spices or herbs instead of salt.
• Select lean cuts of meat or poultry and fat-free or low-fat dairy products.
• Use heart-healthy oils like olive, canola and sunflower oil in place of butter or
shortening when cooking.
As part of National Nutrition Month, the Academy of Nutrition and Dietetics' National Nutrition Month website includes helpful tips, recipes, fun games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition around the "Get Your Plate in Shape" theme.
The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world's largest organization of food and nutrition professionals. The Academy is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.