U can Build a Healthy Plate

The MyPlate icon, which  replaced the Food Guide Pyramid, serves as a visual reminder to make healthier choices by filling half your plate with fruits and vegetables, about ¼ of the plate with a protein choice (which can include seafood and vegetable-based proteins, as well as poultry and meats), and the remainder with a grain choice (preferably whole grain).

Dairy is represented by a glass of milk but could also be included on the plate as a dairy product such as cheese or yogurt, or a dairy substitute such as fortified soymilk – with the healthier choices being low-fat or fat-free products. 

The emphasis here is on foods that are high in key nutrients and dietary fiber, and low in calories, saturated fat and sodium.  Following these simple guidelines, as well as reducing added sodium and sugar-sweetened beverages, and engaging in regular physical activity, can help with the maintenance of a healthy weight as well as chronic disease prevention and overall good health.  

Now, many college students may be thinking all this isn’t really that important right now – but, it’s never too soon to start taking care of your health!  Besides, eating well, exercising, and getting enough sleep have a lot of immediate benefits such as helping you look good, feel good, and do better in school – and we all want that, right?!  So, start by making a few small changes now and start noticing the benefits.  If you drink a lot of soda, try switching a few out for water.  If you tend to skip breakfast or other meals, try planning ahead a little to make it to breakfast before the dining hall closes, or carry a bagged lunch or some healthy snacks from home with you to campus.  Also, see how many meals every week you can have follow the MyPlate guidelines.  Here are some examples:

•  If you shop and cook for yourself, be sure to have on hand in your kitchen items that are easy to prepare but healthy, too.  Chicken breast, fish fillets, or lean ground beef all cook up quick and easy.  Instead of seasoning foods with salt, experiment with different spices like black pepper, cayenne, oregano, fresh herbs, lemon juice, etc.  Mix up your protein choices a bit by trying some plant-based sources like tofu or beans.    Toss up a green salad, steam some broccoli, or throw a sweet potato in the oven, for a vegetable side dish.  A whole grain choice could be as easy as a whole grain dinner roll, or could be some cooked brown rice or quinoa.  A glass of milk and some fresh fruit for dessert, and you’ve got your healthy plate! 

• Your Plate doesn’t always have to be a plate, either.  It could be a bowlful of chili, for example – but one that has lots of diced vegetables added, and maybe uses beans as a plant-based protein source.  A little low-fat cheese sprinkled on top is a great dairy source.  I like to make my chili thick and serve it over some cooked polenta (which is made from cornmeal.  You can even buy it pre-cooked - and it’s a whole grain.)  Slice an orange or other piece of fruit for dessert, and you’ve still got your healthy “plate.”

•  If you live on campus and have a meal plan, you already know that there a lot of food choices out there for every meal.  Some may be less healthy than others, but if you take the time to visualize a healthy meal, you can find everything you need at any eatery.  At the dining halls, grab a plate and take a look around at the options.  At C3 for example, you can choose fresh raw vegetables from the salad bar, a tasty marinated piece of roast meat from the churascaria, and tabbouleh (seasoned bulgur wheat – another whole grain) from the antipasto bar.  A glass of soymilk or regular milk is a calcium-rich beverage. 

• This concept can work for breakfast, too.  Maybe you don’t eat vegetables first thing in the morning every day, but once in a while you could opt for an omelet (eggs are the protein source) and load it up with your favorite veggies – peppers, onion, diced tomato – even salsa and ketchup count towards a vegetable serving.  A piece of whole wheat toast is a good grain choice, and some yogurt with fresh fruit mixed in will take care of the dairy and fruit requirements. 

The idea is to strive for as many healthy choices as possible on a daily basis.  It does not mean you have to give up the things you love, like chocolate or potato chips, but just recognize that those types of foods should be eaten only occasionally while the majority of your diet consists of items that better meet the Dietary Guidelines and the MyPlate recommendations.  Check out www.choosemyplate.gov for more information, tips, and recipes.  What does YOUR plate look like?!