Food Plate

The Centers for Disease Control and Prevention estimates that between 1980 and 2000 obesity rates doubled among adults; in fact, one third of the adult population is considered to be obese. Two of the main contributing factors to this epidemic are completely modifiable: unhealthy diet and lack of physical activity.

On the heels of the new reports that Americans are gaining more weight than ever, the U.S. government recently unveiled the concept of a new food plate ideal to replace the older food pyramid style, called MyPlate.

The good news is that the new food plate is not dramatically different from the food pyramid. The difference is that the revamped food plate is simplified and fun and encourages consumption of balanced meals.

What Should We Be Eating?
The new food plate includes brightly colored sections, each representing one of five food groups.

• Orange — Grains
  Eat at least three ounces of whole-grain bread, cereal, crackers, rice or pasta every day. Be sure to make at least half your grains whole grains. Refined grains such as white bread have bran and germ removed to increase shelf life. This process removes dietary fiber, iron and many B vitamins.
  
  
• Green — Vegetables
  At least a quarter of your plate should be vegetables. Variety is important. Eat more dark green and orange vegetables and incorporate dried beans and peas into your diet.
  
  
• Red — Fruits
  At least a quarter of your plate should be filled with fruit. Variety is important. Choose fresh, frozen, canned or dried fruit. Be sure to go easy on fruit juices unless it is 100 percent juice. Many juices have added preservatives and sugars.
  
  
• Blue — Dairy
  Always choose low-fat or fat-free milk. If you don’t or can’t drink milk, choose lactose-free products or other calcium sources.
  
  
• Purple — Protein
  Choose lean meats such as poultry and fish. Bake, boil or grill it — avoid frying. Vary your choices with more fish, beans, peas, nuts and seeds.

One of the most confusing aspects of the plate is the grains category. Many Americans don’t realize that choosing the right carbohydrate is important. Whole grains are loaded with fiber, which can help lower cholesterol and studies have even shown to reduce the risk for chronic diseases and certain types of cancers. Foods high in fiber will also give you a feeling of fullness, which will help prevent you from overeating.

It’s important not to get discouraged and assume that you can’t incorporate these foods into your everyday diet. Some tips for adding vegetables to your diet:

• Add extra tomatoes and fresh avocados to your sandwich
• Choose a salad with spinach instead of iceberg lettuce
• Put strawberries and blueberries on your cereal in the morning

Remember to avoid oversized portions. Try to enjoy your food and eat less. Consider reducing sodium in your diet as well by choosing soup, bread and frozen meals low in sodium.

To learn more about the food plate, read frequently asked questions answered by a Sharp registered dietitian.

For More Information
To learn more about Sharp’s outpatient nutrition program, please read Outpatient Counseling Program, or call 1-800-82-SHARP (1-800-877-4277).

To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.

To learn more about the food plate, please visit http://www.choosemyplate.gov. 

We hope you find this website helpful, but please remember that Sharp HealthCare does not control or endorse the information found on this website, nor does this site endorse the information found on www.sharp.com.

Image courtesy of The Centers for Disease Control and Prevention website.