A Healthier Eating Guide to What's On Your Plate

There has been much debate over the validity and usefulness of the new food guideline called MyPlate. Developed to replace, or at least augment, MyPyramid, MyPlate continues the personal approach (My), but dialed the complexity back several notches. This was intended to provide a more easily understood diagram, especially targeting children. With the simple diagram of a plate and cup divided between five food groups, children could take part in their own healthy eating patterns.

As simple concepts go, this is great. But, it leaves a lot of questions unanswered. Where are the oils? What kind of grains should you eat? Are any proteins a good choice? Is milk necessary at every meal - or at all?

By just putting a little more thought into the MyPlate graphic, we can come up with a more detailed nutritional guide. Let's take a look at the divided plate and see how we can improve it.

Vegetables

A variety of healthy foods. (Photo credit: Wikipedia)

Divide your plate in half, and fill most of that half with very colorful vegetables. Bright colors equal nutrient rich foods. Do not include white potatoes in this portion of your plate, unless it's a small amount. Better yet, make those potatoes sweet potatoes. Remember, it's all about the color! Also, be sure to choose organic wherever possible. Check out the "Dirty Dozen" to find out which veggies and fruits you should always buy organic.

Fruits

Fill the rest of that half of your plate with brightly colored fruits and berries. You want to choose a wide variety of colors in order to receive lots of nutrients. Bananas and apples are good, but they are not colorful. Branch out beyond these familiar fruits and explore all the colors you can find. Remember, frozen fruit and berries are a healthy option.

Whole Grains

You'll notice we changed the name from the MyPlate group called 'grains.' We want grains to be whole and as unrefined as possible. Limit refined grains (like white bread or white rice) to a bare minimum. An occasional cupcake is fine, but on a daily basis, keep your cereals, breads, pasta, and rice brown and whole for optimum nutrition. Whole grains should make up no more than one-quarter of your plate - and if you (like many Americans) suffer from gluten sensitivity, you will want to avoid whole wheat or any of its derivatives.

Healthy Protein

Again, you'll notice a name change. The food group 'protein' is way too general. You should strictly limit red processed meats such as bacon and cold cuts. Red meat should be consumed in moderation, and ONLY from grass-fed animals - preferably organic. This one-quarter of your plate should be filled mostly with wild-caught fish, grass-fed/pastured poultry, beans, and nuts. Keep your red meat consumption to an occasional treat - and remember to buy grass-fed.

Water

Yes, we've done it again. That glass of milk has been changed to water. It is not that milk should be totally avoided - unless you're lactose-intolerant. However, one or two servings of dairy is sufficient, while water should be on the table at every meal. If you have problems with milk tolerance, you should avoid it altogether. You may also want to have one glass of juice per day, but should avoid sugary drinks, including sugary fruit juices. Vegetable juices are great for your health, and you can add a bit of fruit in for flavor if you like.

Olive oil from Imperia in Liguria, Italy. (Photo credit: Wikipedia)

Healthy Fats & Oils

We have actually added a 'food group' to our plate. Now we have a little bottle of oil on the table. This signifies 'healthy oils' that should be included in our diet. Olive oil, coconut oil, or cold-pressed avocado oil are all good to use. Natural animal fats like butter are okay in moderation. You should avoid all highly processed vegetable oils, including cottonseed, soybean, canola, corn, and other such oils, which have been proven to be carcinogenic and very bad for your health. (See our recent post here on which cooking oils you should never use.) Remember, natural is always best! If you can eat an oil that is straight from the source and minimally processed, this is more likely to be a healthy oil.

Stay Active

Many of the earlier food group guidelines added exercise, or staying active, as an important part of healthy living. Eating healthy is only part of the equation. Staying active, having a fitness routine, or just moving around, completes a well-rounded nutrition program, and that is why we added staying active back into our guideline. Check out our Fun Ways to Exercise blog for some helpful tips on quick, fun ways to fit more exercise into your day.

MyPlate is a good tool to get kids and adults thinking about how their meal should look. But, it doesn't go far enough. Each individual should design their own plate with more specific, healthier choices laid out in more detail. You can call it My Own Plate, or My Own Pyramid, or whatever you choose. No matter what you call it, just start making healthier choices now to live a healthier life from now on!

How the Nutritional Food Guide Has Changed Over the Past Century

If you attended grade school any time during the last half century, you are familiar with one form or another of a guide to proper nutrition. These guides included a variety of shapes, lists, and patterns that were designed to educate the public about dietary needs for health.

Depending on the decade, and in some instances the group designing and promoting a particular guide, you would find differing emphasis on certain food groups. Let's take a look at the changes in food guides through the years.

1920s and 1930s - Keeping in mind that during this time refrigeration in homes was not commonplace, many of the guidelines were focused on safety. Food groups were established by nutritionists, but since this period in time was during the Great Depression, there were allowances for cheaper ways to feed the family. This did not always constitute the healthiest choices if we use what we know today about sugars, carbohydrates, and processed foods.

1943 USDA nutrition chart showing the "Basic 7" food groups. (Photo credit: Wikipedia)

1940s - This decade's food guidelines were influenced by World War II. The 'Basic Seven' food groups introduced in the wheel graphic coincided conveniently with war rationing coupons. An interesting oddity in this food group wheel is that it was very specific about what foods to eat. For instance, instead of a group called "fruit and vegetables," in this guideline the group is called "citrus fruit, tomatoes, raw cabbage." There is also a group called "butter and fortified margarine" and one called "milk, cheese, and ice cream." However, you will not find serving sizes in this guideline. It just recommends that you have a number of servings from each group and that you "Eat This Way Every Day."

1950s to 1970s - In this guide we drop from seven food groups to four in order to simplify. The focus during these decades turned to fitness and adequate nutrition for health. Now we are given serving size suggestions within the four food groups (milk, meat, vegetable and fruit, and bread and cereal). However, there is no mention of sugars or fats.

1970s and 1980s - During these decades, a fifth food group is introduced as a means of informing consumers not to consume too much of a good thing. This food group covered sugars, fats, and alcohol. In the 1980s the Red Cross developed a graphic wheel design which included goals for nutrition as well as for moderation. Serving sizes were calculated for different caloric needs of an individual. This 'Food Wheel' was very much the inspiration for the Food Pyramid.

1990s - The Food Guide Pyramid took the graphic approach to a whole new level. Now the portions were easily understood at a glance. The largest servings per day were at the bottom, building upward to what we want as the smallest servings. This guide laid  out portions based on calories and set goals for optimum nutrition as well as moderation. This guideline added nuts to the meat group, but otherwise remained basically the same as the Food Wheel.

English: (Photo credit: Wikipedia)

2005 - Aside from the new vertical design, the food guide called MyPyramid continued along the same basic lines. However, this guide did add oils to the foods list and added physical activity along with twelve calorie levels as additional concepts when considering an individual's nutritional needs. As you can see, the food guidelines were getting more complex, again.

2011 - Many see the introduction of the MyPlate food guideline as a return to the less complex system from the 1940s. Here we have an easily understood graphic of a plate and cup. The plate and cup are divided and labeled with 5 different food groups - vegetables, fruits, grains, protein, and dairy. By glancing at the illustration, we notice a couple changes from the previous guidelines. The most notable is the "fats, sugars, alcohol" food group is gone, losing the lesson in moderation and replacing it with abstinence. The other change is the grains food group has now fallen from its lead role, being replaced by vegetables. MyPlate does not indicate serving numbers or sizes. However, this graphic is backed up by a website that offers all this detailed nutritional information and more. The graphic itself does what it intended - it made nutrition easy enough for a child to understand.

As you can see, throughout the years our understanding of a healthy diet has changed. The important thing to remember is that we are constantly studying and learning what constitutes good nutrition. Keeping abreast of these findings is what families need to do to eat well and enjoy good health for a lifetime!

Simple Tips for Choosing Healthy Foods for Weight Loss

If you ask ten people what the hardest part of losing weight is, nine of them will say shopping for food. When you are dieting and trying to slim down, the most daunting place you can go is your local supermarket. There is just so much food and you can't get in and out without passing by your favorite sweet treat or deli counter. Shopping for groceries when you are trying to lose weight takes a bit of practice, but once you've learned the basics, you'll be able to sail right past those cookie samples without even a glance.  Here are a few tips to get you in and out without a hitch - and without an unhealthy impulse buy!

Shop the Perimeters

Fruits & vegetables are commonly found around the perimeter of the grocery store. (Photo credit: Wikipedia)

A good rule of thumb when shopping your local grocery store is to hug the outer lanes of the store to find the healthiest foods. Typically, grocery stores line the perimeter of the store with the produce cases, the dairy case, and the fresh meats and fish.  The inside aisles hold the majority of the prepackaged foods that you want to avoid.  This is generally speaking, of course, but give it a try at your grocery store and see how much easier it is to shop healthy.

Shop for Color

As you push your cart along the outer walls of the store, look for the bright and vibrant-color foods.  As we've all learned in our nutrition classes, foods with rich, bright, or dark colors generally have more nutrients than those with a pale color. For instance, strawberries and eggplants have a higher nutrient-density than potatoes or onions. Even though potatoes and onions are perfectly fine and offer nutrition, to get the most bang out of your dieting buck, go for the bright colors. You can apply this to proteins in many instances, as well.  A deep red salmon fillet is likely going to be more nutrient-dense than a salmon fillet that has a light color (it's also more likely to be naturally raised; farm-fed fish are often artificially colored with bright pink dye). Dark red meat (such as bison) is usually more likely to be grass-fed, and therefore more nutritious than grain-fed animals, whose meat is a lighter pink.  (Remember - when shopping for meat, it is ALWAYS best to choose organic, and grass-fed if at all possible.)

Avoid Sugar by Any Name

You would be surprised at all the places sugar can hide in a grocery store. It is practically around every corner. Since sugar will stealthily rob you of your weight loss goals, it is important to turn into a detective in order to avoid it. Just for reference, here is a laundry list of aliases for sugar.

Agave nectar
Barley malt syrup
Brown sugar
Cane sugar
Corn sweetener
Corn syrup, or corn syrup solids
Dehydrated cane juice
Dextrin
Dextrose
Fructose
Fruit juice concentrate
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltodextrin
Malt syrup
Maltose
Maple syrup
Molasses
Powdered sugar
Raw sugar
Rice syrup
Saccharose
Sorghum or sorghum syrup
Sucrose
Syrup
Treacle
Turbinado sugar
Xylose

Of course, not all sugar is created equal.  Raw sugar may be a better choice than refined sugar, and the less-refined/processed, the better.  However, when it comes to weight loss, your body isn't going to know the difference.  It's going to want to turn that sugar into fat.  Learn your sugars and learn what levels are tolerable for your diet.  Be aware also that most processed foods that are labeled “low fat” have added sugar to adjust the taste!  Here again, you need to know what is better for you and know your tolerable limits.  Labels are your friend – get used to reading them.

Choose whole grains when possible. (Photo credit: Wikipedia)

Choose Whole Grains vs. Refined Grains

One of the easiest tips to remember when buying bread, pasta, flour, and any type of baking ingredients is to go for whole grains rather than refined grains. Eating whole grains adds much-needed fiber and nutrients to your healthy diet.  Fiber helps speed digestion and metabolism both.  Refined grains have all that goodness cleaned right out of them during the refining process.  Eating whole wheat pastas and breads, and baking with whole grain products may take some getting used to, but you can ease into it by using half refined and half whole grain to get started. It won't be long before you prefer the firmer texture and nuttier flavor of your favorite muffin recipe made with whole grains.

You don't have to carry a big list of foods allowed on a special diet along with you to the grocery store.  You just have to shop smarter with these simple rules.  It's easier to eat healthy when you have simple tricks to use when you're in the grocery store, and make a habit of following them. If you consistently fill your cart with foods from the perimeters, brightly colored foods, foods without added sugar, and whole grains, without much effort you are already well on your way to eating a diet that will help you lose weight now and keep it off for a lifetime!

Healthy Homemade Drinks That Keep You Hydrated

When the weather is warm it's important to make sure that you have the proper fluid intake. But drinking too many of the wrong fluids can actually make you more thirsty. Here are some homemade drinks you can make that taste good and keep you full and cool.

What is it about drinks? We feel thirsty so we grab all manner of wet liquids, but they all aren’t created the same. And many people forget to count their drinks when they are adding up calories in their day.

Here is an eye-opener. One glass of soda is one cup or 8 ounces. With one of those large 24-ounce bottles, that would equal three servings. If each serving is about 120 calories, then drinking the whole bottle means you’ve just consumed 360 empty calories (not to mention all the chemical additives you just consumed). That could be the better part of a meal that would have kept you full. Instead, it’s a soda that will leave you hungry in 20 minutes.

Healthy Drinks

(Photo credit: Wikipedia)

What we need is a drink makeover. Separate the hydration drinks from the non-hydration drinks. Sodas are definitely non-hydration drinks. This means that while they may taste good, they are not meeting the thirst need.

In your body, all of that extra sugar is actually causing more water to be pulled out of the cells. The same thing happens with caffeinated drinks. So, caffeine drinks and sugar-filled drinks are not what you want to drink if you need to stay hydrated.

Here are some drinks that you can make at home that will fit the bill. Obviously the best hydration drink is water but sometimes you need a change. Many other healthy foods contain water and you can use that to your advantage.

* Smoothies – Fruit contains natural sugars and also a lot of water. Use fiber-filled fruits like mangoes, bananas, strawberries and blueberries. Mix with vanilla or plain yogurt and some ice cubes or fruit juice. If you need to, add a little honey to taste. Mix well in a blender. (I do this pretty much every morning for breakfast throughout the summer when I want something cool and fresh to start the day. I also add a tablespoon or so of organic virgin coconut oil for a bit of healthy fat and it really does keep me full until lunchtime.)

* Lemonade – Instead of using those drink mixes, make your own. Juice six to eight lemons. Add the juice to a large pitcher. Fill to near the top with water. For sweetness, instead of adding sugar, try a natural sugar substitute like Stevia or honey or agave nectar. Mix well. Allow to chill in the fridge. Serve over ice.

* Fruit teas – Start with your favorite flavored tea or herbal infusion. Be sure that it is decaffeinated. Steep the tea bags in a pot of boiling water. For taste, add some honey. You can also add some fruit juice concentrate to further sweeten the taste.

If you like soda, for any drink that you make at home like lemonades or teas, you can mix with equal parts seltzer water for a bubbly refreshing take on soda without all the extra calories. Or use one of the popular soda maker machines to turn just about any beverage into a sparkling drink.

Drink to your health this summer and stay hydrated with these healthy and refreshing drink ideas.

Video - Healthy Tips for Eating Meat

This is a very interesting video that explains why conventionally farmed meats are not a healthy food, and how to find healthier meats. If you're a meat-eater, this video is a must-watch!  (For more related info, see The Omnivore's Dilemma, Food Rules: An Eater's Manual, and The Polyface Farm DVD.)

Meat Ain't Bad! Tips for Safe Food, How to Eat Healthy, Go Local | Psychetruth Nutrition & Wellness
Ruth gives 5 Tips every meateater should know. Visit the Treasured Earth Foods Website at; www.treasuredearth...



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16 Tips For Eating Healthy When Eating Out

Of course we encourage cooking from scratch whenever possible, but I understand that once in a while it's nice to have a fun dinner out for a special occasion. If you are watching calories or trying to eat healthy, when you go out to a restaurant to eat, you may find all the options a bit confusing. These tips will help you make the most of your dinner out, while making healthier choices.

sauces (Photo credit: namealus)1. Always order salad dressings or sauces on the side, as this way you have control over how much you add to your meal.

2. When you order grilled fish or vegetables, you should ask that the food be grilled without, or with just a little, butter or oil.

3. Anytime you order pasta dishes, be on the lookout for tomato based sauces instead of the cream based sauces. Tomato based sauces are much lower in fat and calories, and tomato sauce can even be counted as a vegetable!

4. You should always try to drink water or tea instead of soda or beverages that contain alcohol. And beware of diet sodas - they are NOT healthy! They provide ZERO nutritional value, and most are loaded with chemicals that have been shown to actually increase appetite, which is definitely not what you want.

5. If you order dessert, share with a friend. Half of the dessert will equal half of the calories - and you'll still satisfy your sweet tooth.

6. When you choose a soup, remember that cream based soups are higher in fat and calories than other soups. But a soup can be a great appetizer, as most are fairly low in calories and fill you up pretty fast, so you can order a smaller entree.

7. When ordering a baked potato, ask for salsa instead of sour cream, butter, cheese, or even bacon. Salsa is very low in calories and provides a healthy alternative with plenty of flavor and spice.

8. When you are full, stop eating. Listen to your body and what it tells you - it will tell you when you've had enough!

9. If you get full, take half of your meal home. The second portion of your meal can serve as a second meal later. This way, you get two meals for the price of one - and hey, it's always nice to save a little money too, right?

Image via Wikipedia10. If you're looking to eat less, order two appetizers or an appetizer and a salad as your meal. You'll get more variety, and probably save money as well.

11. If you get a choice of side dishes, get a baked potato or steamed vegetables instead of french fries.

12. Always look for food on the menu that's baked, grilled, broiled, poached, or steamed. These types of cooking use less fat in the cooking process and are usually much lower in calories.

13. As key ingredients to your meal, choose dishes with fruits and vegetables. Both fruits and vegetables are great sources of dietary fiber as well as many vitamins and minerals.

14. Choose foods made with whole grains, such as whole wheat bread and dishes made with brown rice, if available.

15. If you crave dessert, look for something with low fat, such as berries or fruit. (Or see tip #5 above.)

16. Always remember not to deprive yourself of the foods you truly love, or you will tend to splurge, binge, or otherwise over-indulge later. All types of foods can fit into a well-balanced diet, if you eat them in moderation, and balance them with healthy choices.

How To Choose Healthy Foods for Good Health

Most of us are aware of the benefits of a balanced diet and healthy eating.  But being aware of the benefits is only half of the solution.  You also need to know how to choose the foods that will be best for your health.  Depending on your daily routine, you may or may not eat at home most of the time (although we hope this blog inspires you to cook from scratch as much as possible!).

Image via WikipediaTip #1: Start your day with a healthy and well balanced breakfast.  Studies have shown that people who don’t eat a full breakfast tend to seek carbohydrate-heavy snacks all throughout the day, and are more prone to gaining weight.

Eating at home usually involves more meal preparation time; this is important because preparing a good meal takes a lot more time than simply eating some junk food.  If you can afford the time to prepare your meals at home, this can dramatically increase the quality of your meals. Not only can you choose exactly what you eat, but you can choose how it is prepared and pick out the quality of the items yourself.

Tip #2: Any meal you eat, whether at home or while out should consist of all the basic food groups. Balancing proteins, starches, greens and vegetables is a key factor to a healthy diet.  Your body needs all the different food groups in order to function properly, and by balancing your meals you are ensuring your health and the quality of your life.

Tip #3: Choosing the food you eat based simply on the label at the supermarket is not always the best choice.  Sure, a low-fat or diet version of a favorite snack, treat or dessert may in some cases be a better option than the regular version, but is it really the best option? Look for healthier alternatives for snacking in between meals, such as whole-food bars and natural products, fruit and juice. It is not so much the amount you eat but rather what you eat that makes the difference. And just because something says it's "Light" doesn't make it better for you. Check and see if it contains extra artificial sweeteners or other chemical flavorings, fillers, or substitutes for the more natural ingredients in the regular version - if so, you're better off leaving it on the shelf.

Avoiding fatty foods and food with high quantities of sugar is also very important.  Choose baked food instead of fried food, and adopt this healthier alternative when cooking at home as well.

Image via WikipediaTip #4: When away from home and eating out, look for healthy alternatives.  Fast food offers convenience advantages but often has no real nutritional value.  Stuffing yourself with useless calories will fill you up momentarily, but you will soon find you are hungry again, and this can often lead to a vicious cycle, leading to high levels of junk food intake per day (and weight gain).  Choose full meals whenever possible; look for whole wheat and organic products whenever you can.  If you are on the run and need to eat as quickly as possible, look for the healthier alternatives to hotdogs and burgers.  Try natural sandwiches, wraps, or burritos made on the spot, there are many natural fast foods that can be just as quick as the conventional ones, while providing much better quality to your diet.