"MyPlate": The Perfect Plate - ONIE Project

"MyPlate": The Perfect Plate

Posted by ONIE Project on 08/07/2013


The "My Plate" Basics

When it comes to eating healthy, “MyPlate” is all the rage!  But what is it? Most of us were taught about the food pyramid. "MyPlate" has replaced the food pyramid as a guide to healthy eating.  2011-06-02-mypyramidpage1"MyPlate" has the same information as the food pyramid.  It is just easier to use because it helps us see what our plate of food should look like.  About half the plate should be vegetables and fruit with a little more vegetables than fruit.  Fill the other half of the plate with grains and proteins with a little more grains than protein.

The idea is easy enough but eating a healthy, balanced diet is not always as easy: schedules are busy, food budgets are tight, not everyone likes the same food, and some of our favorite foods may have a few too many calories. ONIE has a few tips to make it easier.  

3 ONIE Tips on Using “MyPlate” to Eat Healthy  

Tip 1: "Sometimes" foods and moderation


Some foods that I enjoy are high in calories.  I still enjoy them but I choose to eat them sometimes like once a month or so.  I also eat smaller portions.  By saving these foods for a "sometimes" food, I enjoy them even more. 

Tip 2:  Eat more of major food groups

Whole grain stamp

  • Increase the fruits and veggies in your diet; they should take about half of your plate. 
  • Eat more whole grains by choosing products with the Whole Grain Stamp!!!
  • Increase your dairy by drinking 1% low-fat milk with meals. 1% low-fat milk has all of the vitamins and minerals without the fat.  Check out the PERKS! 

ONIE-Grocery Cling-v5

Tip 3: Reduce sugary drinks

ONIE is all about moderation.  My advice is to reduce surgery drinks and choose smaller containers. A 20-oz soda contains 19 tsps of sugar.  A 12-oz can of soda typically contains 10 ½ tsps of sugar. Full-calorie iced teas, sports drinks, and flavored waters contain about 3 to 5 tsps of sugar per 8-oz. serving.  It is easy to Pour on the Pounds.

Tip 4:   Sodium matters 


Almost all of us consume too much sodium. No more than 2300 mg of sodium is recommended each day. A first step is to look at the nutrition label to see how much sodium is in each serving.  Soups, breads, canned foods, prepared sauces, and frozen meals often contain too much sodium.  See LABELS for easy ways to use a food labels  

Click to learn more about "MyPlate"

Happy Healthy Eating!



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