Gleaners has a great partnership with the Dietetic Internship Program at IUPUI. The following blog was written by one of the many fantastic interns that work to make sure Gleaners always keeps nutrition at the forefront of its services.
Blog written by Sarah Gafter
The New Food Guide: MyPlate
MyPlate replaced the food Pyramid in 2011, and includes portions from each food group to have at each meal. This is different from the pyramid because it shows how much to eat at each meal, instead of over each day.
The MyPlate can be visualized over any regular plate to help anyone eat a balanced meal.
Key messages include the following:
- Make at least half your grains – whole grains
- Vary your vegetable choices.
- Three dairy servings per day to provide all age groups with mineral calcium, which helps growing children form strong bones. Adults also need calcium to maintain their bone health and help ward off osteoporosis. Switching to fat-free or low-fat (1%) milk will provide the same amount of calcium as whole milk, but have fewer calories and less saturated fat. Don’t drink milk? Try vitamin and mineral fortified soy milk or include fat-free or low-fat yogurt in meals and snacks.
While fresh fruits and vegetables are preferred for MyPlate, canned goods are just as nutritious as freshly cooked. Look for labels saying “low-sodium,” vegetables or “unsweetened” fruit. Choose a variety of colors when making half your plate fruits and vegetables. Try to make a rainbow on your plate by picking red, orange, and dark-green vegetables. Serving a fresh fruit cocktail, fruit and yogurt parfait, or baked apples for dessert can help cut back on added sugars while still satisfying your sweet tooth.
Plan out your day!
Eating at home allows you to control how much salt, sugar, and fat goes into your food. Serve yourself on a smaller plate for portion control; eat slowly and mindfully so you can pay attention to how full you are.
FUN FACTS: MyPlate is based on a 9” plate, whereas restaurant plates are generally 13” or larger. Think about how much more food you’re likely to eat when you’re served on a larger plate! Preparing your own foods also allows you to experiment with new recipes and foods, and save money.