Serves: 5
Remember the “Four Food Groups” and the “Food Pyramid”? Well, did you know that new guidelines have been released for eating a healthier diet? In June 2011 MyPlate replaced MyPyramid as a fresh new look at the five important food groups the USDA uses to encourage a healthy, balanced diet. I just wanted to share this new program with all of our readers and I have included list of examples of each group to help inspire you in your meal planning!
This simple model is designed to make it easier to see and understand what an ideal meal should look like, right down to which foods we should be eating most of. Notice that fruits and vegetable should take up half of our plates! That leaves the rest for protein and grains. One other notable change is the removal of the word “meat”. Instead, the USDA has gone with “proteins” which include a variety of meat, fish, poultry, as well as vegetarian options.
The new MyPlate graphic along with these guidelines make up a great plan for healthy living:
•Balancing Calories
•Enjoy your food, but eat less.
•Avoid oversized portions.
Foods to Increase
•Make half your plate fruits and vegetables.
•Make at least half your grains whole grains.
•Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
•Compare sodium in foods like soup, bread, and frozen meals ? and choose the foods with lower numbers.
•Drink water instead of sugary drinks.
Fruits:
Apples
Apricots
Bananas
Berries:
strawberries
blueberries
raspberries
Cherries
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes
Melons:
cantaloupe
honeydew
watermelon
Mixed fruits:
fruit cocktail
Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines
100% Fruit juice:
orange
apple
grape
grapefruit
Vegetables:
Dark green vegetables
bok choy
broccoli
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress
Red & Orange Vegetables
acorn squash
butternut squash
carrots
hubbard squash
pumpkin
red peppers
sweet potatoes
tomatoes
tomato juice
Beans and peas*
black beans
black-eyed peas (mature, dry)
garbanzo beans (chickpeas)
kidney beans
lentils
navy beans
pinto beans
soy beans
split peas
white beans
Starchy vegetables
cassava
corn
fresh cowpeas, field peas, or black-eyed peas (not dry)
green bananas
green peas
green lima beans
plantains
potatoes
taro
water chestnuts
Other vegetables
artichokes
asparagus
avocado
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
turnips
wax beans
zucchini
Grains:
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, whole grains and refined grains.
Whole grains contain the entire grain kernel ? the bran, germ, and endosperm. Examples include:
•whole-wheat flour
•bulgur (cracked wheat)
•oatmeal
•whole cornmeal
•brown rice
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:
•white flour
•degermed cornmeal
•white bread
•white rice
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
Some commonly eaten grain products are:
Whole grains:
amaranth
brown rice
buckwheat
bulgur (cracked wheat)
millet
oatmeal
popcorn
Ready-to-eat breakfast cereals:
whole wheat cereal flakes
muesli
rolled oats
quinoa
sorghum
triticale
whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice
Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*
Pasta:*
spaghetti
macaroni
pitas*
pretzels
Ready-to-eat breakfast cereals:
corn flakes
white bread
white sandwich buns and rolls
white rice
*Try to make at least 50% of your grains whole grains!
Proteins:
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calories needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.
Meats
Lean cuts of:
beef
ham
lamb
pork
veal
Game meats:
bison
rabbit
venison
Lean ground meats:
beef
pork
lamb
Lean luncheon or deli meats
Organ meats:
liver
giblets
Poultry
chicken
duck
goose
turkey
ground chicken and turkey
Eggs
chicken eggs
duck eggs
Beans and peas
black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
Processed soy products:
tofu (bean curd made from
soybeans)
white beans
bean burgers
veggie burgers
tempeh
texturized vegetable
protein (TVP)
Nuts and seeds*
almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
Seafood*
Finfish such as:
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna
Shellfish such as:
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp
Canned fish such as:
anchovies
clams
tuna
sardines
*Remember to choose lean cuts of meat!
Dairy:
All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.
Milk
all fluid milk:
fat-free (skim)
low fat (1%)
reduced fat (2%)
whole milk
flavored milks:
chocolate
strawberry
lactose-reduced milks
lactose-free milks
Milk-based desserts:
puddings
ice milk
frozen yogurt
ice cream
Calcium-fortified soymilk
(soy beverage)
Cheese
hard natural cheeses:
cheddar
mozzarella
Swiss
Parmesan
soft cheeses:
ricotta
cottage cheese
processed cheeses:
American
Yogurt
all yogurt:
fat-free
low fat
reduced fat
whole milk yogurt
For more information on this program and the USDA’s healthy eating guidelines you can visit www.ChooseMyPlate.org.
This KITCHEN REMEDY: MyPlate: New USDA Guidelines recipe is from the 2011 HomeCook'n Collection Cookbook. Download this Cookbook today.
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