Get Your Plate In Shape, Round 6

The last stop on our MyPlate journey is the....

Grain Group!

What is a grain?

To be considered a grain the food must be made up of rice, wheat, oats, cornmeal or barley. The grain group is split into two groups: Whole Grain and Refined Grains. Let's take a look at the whole grains first!

• Whole Grains contain the entire grain kernel this includes- the bran, germ and endosperm. Some examples are: whole wheat flour, oatmeal, brown rice, whole wheat pasta, quinoa and popcorn.
• Refined Grains have been processed to remove the bran and germ which means it will have a longer shelf life and finer texture. But, it also means that dietary fiber, iron and B vitamins have been removed.

Remember to make half your grains whole grains! 

How much do I need? 

Just like with many other foods, the amount you need depends on your age, gender and activity. Click here to find out how much you need!

What counts as a serving?

1 slice of bread, 1 cup of cereal or 1/2 cup of cooked rice/pasta is considered 1 ounce. Check here for more examples regarding serving sizes.

Why do I need grains?

Eating grains, especially whole grains is linked to health benefits. Whole grains may reduce the risk of heart disease and help with weight management. Whole grains contain fiber and can reduce constipation. And if you are pregnant, grains that are fortified folate can prevent neural tube defects during fetal development. The dietary fiber from whole grains may help reduce blood cholesterol levels and could lower your risk for heart disease, diabetes and obesity. Whole grains are also a source of magnesium and selenium which are important for building bones and protecting cells from oxidation.

Tips for getting more whole grains in your diet:

Making half of your grains whole grains should be easy and not a chore. Try these tips!

• Switch a slice of white bread for whole grain bread or make half of your rice with brown rice. It will leave you filling full for longer!
• Try whole wheat flour in your morning pancake or muffin mix.
• Oatmeal is a tasty and quick breakfast, pair it with your favorite fruit! 
• Snack on ready-to-eat whole grain cereals or butter with little salt or butter
• Be a good role-model for your kids, if you eat whole grains they will more likely try them!
• Remember color is not an indicator you must read the ingredients. Look for "whole wheat" should be the first ingredient!

We hope you have learn some new information on MyPlate. If you have any questions on any of the MyPlate series leave us a comment or check out http://www.choosemyplate.gov/ for more information!

Megan Mauer, Nutritionist

Get Your Plate in Shape, Round 5 

The next part of the plate supplies a lot of nutritients including: Vitamins B & E, Iron, Zinc and Magnesium. What could it be?

PROTEIN!!

                                           What is a protein?

All foods made from meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts and seeds are all considered part of the protein group. Please note that beans and peas are also part of the vegetable group. Starting April 1st on your WIC vouchers you will get a choice of dried or canned beans! You can also have a choice of peanut butter!

How much do I need?

This depends on your age, gender and your activity level.  Click here to find out exactly how much you need. Most Americans actually get enough protein, but need to choose leaner meats. 

What counts as a serving?

In general, one ounce of meat, poultry or fish, 1/4 cup cooked beans, 1 egg, 1 tablespoon or 1/2 ounce of nuts counts as one ounce in the protein food group. Click here for more examples.

Why do I need protein?

Eating protein provide nutrients that are important for your health and maintenance for your overall body. Protein functions as building blocks for bones, muscles, skin and blood. As well as building blocks for enzymes, hormones and vitamins. B vitamins are also found in this food group and release energy, playing a vital role in the nervous system. Iron is also found in a lot of protein products. Having the correct iron levels is important because iron carries oxygen in the blood. It is important for all populations to eat heme-iron (meats) and non-heme iron foods with Vitamins C, especially women of child bearing age.

Tips for making smart choices:
Go Lean! Trim away any extra fat from meat and poultry before cooking. Broil, grill, roast or bake your meats instead of frying. Drain off any extra fat that may appear after cooking. Stay away from extra sauces or gravies.

Variety, Variety, Variety! There are so many choices you can make when it comes to protein. Try some fish such as salom or trout. Make beans or soy products the main dish try bean burrito, beans and rice, lentil soup or hummus!

Check the label. We want to limit our sodium intake as much as possible. Be sure to check the sodium on processed meats such as hotdogs. Meats can also be bought lean, when possible select the leaner meats for less saturated fat.

Remember to try a variety of new foods from the protein group each week! Make it fun for the whole family and get your kids involved with picking out the protein at your next meal!  

Megan Mauer, Nutritionist

Get Your Plate In Shape, Round 4

How strong are you? Let's learn how to build healthy bones today and talk about.......

DAIRY!

What is dairy?All fluid milk products and many foods made from milk are considered part of this food group. Aim to make all your dairy choices either low fat or fat free. Foods made from milk that retain their calcium content are part of this group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Soy milk that is fortified with calcium is also a part of the dairy group. Your WIC vouchers supply you with milk and cheese!How much do I need?The amount of dairy needed depends on age. Find out exactly how much you need by clicking here. Aim for about 2-3 cups of dairy every day.
Dairy includes:
· Milk: whole, 2%, 1%, skim and lactose-free milks
· Milk based desserts: puddings, frozen yogurt and ice-cream
· Calcium-fortified soy milk
· Cheese: hard natural cheese (cheddar, swiss, mozzarella), soft cheeses (ricotta & cottage cheese) and processed cheeses (American)
· Yogurt: fat-free, low-fat and reduced fat

Why do I need dairy?Eating dairy can improve your bone health and may reduce the risk of osteoporosis. Getting enough dairy is especially important to bone health during childhood and adolescence, this is when bone mass is being built. Calcium is what builds healthy bones and teeth and helps in maintaining bone mass. Diets rich in potassium may help to maintain healthy blood pressure. Most dairy products including yogurt, fluid milk and soy milk are great sources of potassium.
How can I get more dairy in my diet?To make sure you are getting the right amount of dairy check out the suggestions below:
Include milk or calcium-fortified soymilk (soy beverage) as a beverage at meals. Choose fat-free or low-fat milk.
-If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim).
-Have fat-free or low-fat yogurt as a snack.
-Make a dip for fruits or vegetables from yogurt.
-Make fruit-yogurt smoothies in the blender.
-Top casseroles, soups, stews, or vegetables with shredded reduced-fat or low-fat cheese.
-Top a baked potato with fat-free or low-fat yogurt.
-If you avoid milk because of lactose intolerance, the most reliable way to get the health benefits of dairy products is to choose lactose-free alternatives within the Dairy Group, such as cheese, yogurt, lactose-free milk, or calcium-fortified soymilk (soy beverage) or to consume the enzyme lactase before consuming milk.

 

Megan Mauer, Nutritionist

Get Your Plate in Shape, Round 3

The next stop on our journey to good nutrition is...

VEGETABLES!

What are vegetables?

Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.  Don't forget you can use your WIC vouchers to buy fresh, canned, or frozen vegetables!

Vegetables are divided into 5 groups:

- Dark green vegetables, such as spinach, broccoli, or collard greens

- Starchy vegetables, such as corn, potatoes, or green peas

- Red and orange vegetables, such as carrots, sweet potatoes, or tomatoes

- Beans and peas, such as black beans, kidney beans, or garbanzo beans (chick peas)

- Other vegetables, such as avocado, celery, or zucchini

How much do I need?

This will vary depending on your age, gender, and physical activity level.  You can find out exactly how much you need here.  In general, you should make half of your plate fruits and vegetables.

What counts as a serving?

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group.  You can find more specific amounts here.

Why do I need vegetables?

Eating vegetables helps to reduce your risk of chronic diseases like heart disease, cancer, and type II diabetes.  Vegetables are even lower in calories than fruits are, and they are jam-packed with nutrients we need for good health and growth, making them a perfect meal or snack choice.  Veggies also contain lots of fiber, which helps prevent constipation and also keeps us full longer. 

How can I get more vegetables in my diet?

Use the below suggestions to start eating more vegetables.

- Stock up on frozen vegetables for easy cooking in the microwave.  Frozen veggies will stay good longer, too!

- If you like crunchy snacks like chips or crackers, try swapping it out for a crunchy vegetable like carrots, broccoli, or celery.  You will still get that crunch you love, plus more nutrients a lot less calories.

- Try a green salad with dinner every night.

- Children often like to eat their foods separately.  Try serving two vegetables, but separating them out on the plate.

- Let children pick which vegetables they will have for dinner or in their salad.  Kids love to be included in choosing and making what they eat.

Vegetables are often lacking in many of our diets, but now that you know how important they are, try using some of our suggestions to eat your veggies!

Sarah Robertson, Nutritionist

Get Your Plate in Shape, Round 2

This is the second post in a series for National Nutrition Month, coming up in March (you can find the first post here).  We are going to break down the different food groups in the upcoming posts, the first of which is....

FRUITS!

What's a fruit?

Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.  Remember, you can get fresh, canned, or frozen fruits with your WIC vouchers!

How much do I need?

This will vary depending on your age, gender, and physical activity level.  You can find out exactly how much you need here.  In general, you should make half of your plate fruits and vegetables.

What counts as a serving?

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.  You can find more specific amounts here.

Why do I need fruits?

Fruits contain many nutrients that we need to grow and stay healthy.  They can decrease the risk of heart disease, obesity, type 2 diabetes, and even some cancers.  Fruits are generally a low calorie food, meaning they will give us lot of great nutrients without packing on the pounds.  And they taste good too! 

How can I get more fruits on my plate?

Below are some tips to eat more fruits on a regular basis.

- Always keep fruit out on the counter or in the refrigerator so you'll have a healthy snack on hand at all times.

- Buy fruit when it is in season - it will be less expensive and taste better!

- Buy canned, dried, or frozen fruits - you can keep them longer and they are just as healthy as fresh fruits.

- If you buy canned fruit, make sure it is packed in 100% juice or water.  Stay away if it says "syrup" anywhere on the label - this is just sugar!

- While shopping, let children choose a new fruit to try later at home.

- Wash all fresh fruits before eating them.  Rub them with your hands under clean running water and then dry with a clean cloth or paper towel. 

What are you still doing here!?  Get out there and try a new fruit today!

Sarah Robertson, Nutritionist

Bye Bye MyPyramid

Earlier this month, the USDA revised their dietary guidelines for Americans and said "bye-bye" to that food pyramid we have all been learning about. The new guideline for healthy eating looks like this:

The main message of this image is to fill half of your plate with fruits and vegetables. That can sound a little scary to those who are trying to feed their families on a budget. If you are really struggling with getting enough food to eat (or safe food to eat), then this plate guideline is not going to make much sense to you until you feel comfortable that you and your family will be fed adequately. MyPlate is a good goal for most Americans to shoot for, however. And if it looks intimidating to you, take baby steps:

• Start having family meals like the "old days". Instead of eating on the run, in the car, or in front of the TV, eat at the table as a family as much as possible. Start by having what you are eating now, just at regular meal times.



• For more advanced meal planners, make sure each meal has at least one fruit or vegetable. Remember that canned, frozen, and dried fruits and vegetables count, too!
  


• Serve milk with meals to drink instead of other beverages (especially if you have children!)



• Consider decreasing the amount of meat you use
  


• If you are ready, fill half your plates with fruits and vegetables.

For more information on the new dietary guidelines, check out http://www.choosemyplate.gov/

-Allison Leonard RD