JOINT BASE SAN ANTONIO-RANDOLPH, Texas –
The U.S. Department of Agriculture last year unveiled MyPlate as a simpler, more direct successor to the food guide pyramid it introduced 20 years ago.
This year the Academy of Nutrition and Dietetics is promoting the same concept with its theme "Get Your Plate in Shape" for National Nutrition Month, which is observed in March.
"That theme follows the USDA's plate method," Jennifer Sides, Joint Base San Antonio-Randolph Health and Wellness Center registered dietitian, said. "Fruits and vegetables should take up half of your plate, and whole grains and proteins should take up the other half, with low-fat or fat-free dairy on the side."
Sides, who called the MyPlate concept more user-friendly than the food guide pyramid, said a healthy, balanced meal should also contain more vegetables than fruits - in a variety of colors.
The Academy of Nutrition and Dietetics, formerly the American Dietetic Association, also recommends a variety of vegetables, "especially dark-green, red and orange varieties, as well as beans and peas." The organization advises consumers to buy reduced-sodium or no-salt-added canned vegetables.
"Vegetables and fruits are what most people are lacking in," Sides said. "They are good because they fill you up and have a lot of health benefits."
Fruits and vegetables contain essential vitamins, minerals, fiber and antioxidants that may protect people from chronic diseases, including stroke, cardiovascular diseases and certain cancers, according to the Centers for Disease Control and Prevention.
"Your plate should be half fruits and veggies for a reason," Sides said. "If you can increase your fruit and vegetable intake, that's a good place to start."
She said the HAWC's class Nutrition and Fitness 101 addresses the MyPlate concept.
"We talk about making healthy choices for each portion of the plate," Sides said.
The class' nutrition-related topics also include serving sizes and reading food labels.
Staff Sgt. Dennis Wichter, HAWC diet technician, said serving sizes are an important part of good nutrition. Portion sizes in the American diet are often too large.
"It's more about moderation than cutting things out completely," he said.
As an example, Wichter said a serving of lean meat - one protein source - is just three ounces.
Sides said an online tool she recommends is www.myfitnesspal.com. A website that promotes good eating habits and weight loss, myfitnesspal.com provides members with the ability to track what they eat, a database of more than 1.5 million food items that lists information such as calories and fat grams, a personalized diet profile and discussion forums.
"It's all about accountability and awareness of what you're taking in," she said. "People don't realize how much they're eating, so it's a very good awareness tool."
Sides said the traditional American meal is "a large portion of meat, something starchy like potatoes, then a little bit of vegetables," so the theme "Get Your Plate in Shape" is an admonition to consumers to rearrange their mealtime priorities.
"It's reshaping your plate," she said. "It helps you put in perspective how much you're eating - it's moderation and portion control."
Sides said people should also be aware of the drinks they consume - because sugar- and calorie-laden drinks can pack on the pounds and lead to health issues.
A nutrition education and information campaign created by the Academy of Nutrition and Dietetics, National Nutrition Month was initiated in March 1973 as a week-long event before it became a month-long observance seven years later. The academy's year-long mission is to promote optimal nutrition and well-being for all people.