According to the 2005 Dietary Guidelines www.healthierus.gov/dietaryguidelines and MyPlate www.choosemyplate.gov, we need to make smart choices from every food group, find your balance between food and physical activity and get the most nutrition from our calories. Eating right and being physically active aren't just a "diet" or a "program" -- they are keys to a health lifestyle.
BUT, nutrition advice can be confusing in its details ... eating right according to what is preached often is very difficult to put into real-life practice. This is especially true of getting the most nutrition from our calories. There is a right number of calories for each of us to eat each day. This number depends upon our age, activity level, and whether we are trying to gain, maintain, or lose weight.
PORTIONS ON A PLATE: How can we simplify eating right? One suggestion is to "eat proportionally" and to use a 9-inch round (eating surface area) plate as a guide to eating. A "compartmented" plate may be helpful as a start-up practice tool ... paper, plastic, and ceramic versions are readily available.
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(1) Vegetables and fruits fill half the plate … pile as high as desired. And if still hungry for a second serving, go right ahead. Choose a low fat dressing … home-made recipes below. If using a compartmented plate, this is the largest section. Vary choices and eat vegetables & fruits of different colors.
(2) A starch fills a fourth of the plate not more than ½ inch high … choices should be generally low in fat. However, even with the occasional high fat choice such as French fries, the portion size would be limited to approximately half of a small package. Choose whole grains whenever possible. If using a compartmented plate, this is one of the small sections.
(3) A protein food would fill the remaining fourth of the plate … choices should be generally low in fat. However, even the occasional high fat choice such as fried chicken, the portion size would be limited to one thigh. If using a compartmented plate, this is one of the small sections.
(4) Drink water with and between meals.
(5) Consider drinking low-fat or fat-free milks.
Thousand Island Dressing: mix together 1 carton (6-8 ounces) low fat vanilla yogurt, ¼ cup tomato catsup, ¼ cup pickle relish, and pepper to taste.
Pina Colada Sauce: mix together l carton (6-8 ounces) low fat vanilla yogurt, l carton (6 ounces) frozen pineapple juice concentrate, and coconut extract to taste.
Ginger Citrus Dressing: mix together ¼ cup grated ginger root, 2-4 tablespoons fresh lemon or lime with grated peel, 1 cup rice vinegar, and ¼ cup honey.
Salsa: mix together 1 can (28 ounces) tomatoes (mashed), ¼ cup minced onions (round and/or green), 1-2 teaspoons lemon or lime juice, 2 tablespoons cilantro (chinese parsley), and chili peppers or hot sauce to taste.
Tartar Sauce: mix together 1 carton (6-8 ounces) low fat vanilla yogurt, ¼ cup pickle relish, 1 teaspoon minced pickled capers, and pepper to taste.
