Parish Nurse

Up to the Plate

In June of 2011, the USDA replaced the 20-year-old food pyramid with a new image called "My Plate". It is divided into four sections for fruit, vegetables, grains, and proteins and is accompanied by a "dairy" glass. It is meant to be a memorable image that is handy whether you are cooking at home or dining out. The website, ChooseMyPlate.gov, offers plenty of user-friendly information. Here are some highlights of the new suggestions for healthy eating:

Trim huge portions:

Switch to smaller luncheon plates, about 9 inches in diameter. Fill half with lean protein and whole grains, and the rest with fruit and vegetables. You can create an individual plan for your particular lifestyle on "Get a Personalized Plan" at the above website.

Make half your plate fruits and vegetables:

When dining out, have a green salad, and if you order potatoes or rice, eat small portions. Select fruit as dessert.

Eat more whole grains:

Choose oatmeal or other whole grain cereals for breakfast and use brown rice instead of white rice. Try whole grain pasta and use crushed, unsweetened whole – grain cereal to bread eggplant or fish.

Lighten up dairy:

Go in phases. If you now use whole milk, switch to 2 percent, then 1 percent, then fat-free. Use fat-free milk in coffee or tea. Top baked potatoes with non-fat yogurt and dip fruit in low-fat yogurt.

Make protein lean:

Aim for 5 to 7 ounces a day from either animal sources (meat, poultry, eggs) or plants (beans, peas, soy, nuts, and seeds). Grill, roast, or broil meat and poultry and serve seafood that is low in mercury twice a week. Make bean-based entrees, salads, soups and dips. In restaurants, order smaller burgers or steaks.

Limit sodium:

African-Americans, people older than 50, and those with diabetes, hypertension or kidney disease should consume no more than 1500 milligrams of sodium daily. Everyone else should limit their sodium intake to less than 2300 milligrams a day (about a teaspoon of salt). Avoid cured meats (bacon, hot dogs, sausage). Cook with seasonings like garlic, curry, ginger, lemon and pepper instead of salt. And use ketchup, olives and pickles sparingly.

Drink water instead of sweetened drinks:

A Avoid the calories in sugary drinks like sweetened juices, sports drinks or sodas. Try adding lemon or lime to your water.

Cook with oils rather than solid fats:

Saturated or transfats like butter, shortening, palm kernel oil and coconut oil should be avoided. Instead use canola, corn, or olive oil.

According to the USDA, if you can do even close to what is represented by this new icon, you will be ahead of most Americans.

Groaner of the Month:

Max hates going up steep hills. He is a bit of an anti-climb Max.

Take care and God bless.

Sheila

HEALTH INFORMATION RESOURCES

The following sources are intended as a partial list of many areas in the health field where information can be obtained. There are so many sources of information that to list them here would be impossible. If there is an area you are interested in that is not listed here, please contact me and I will be more than happy to assist in getting that source for you.

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