by Badash M
Any parent who has tried to navigate a well-stocked grocery store with a hungry child in tow knows it is a challenge. Weaving through endless aisles of candy, frozen pizza, chips, soda, and sugary cereals without at least one incident of pleading or bargaining is considered a major accomplishment.
But on a daily basis, where
is
the proper guidance to steer through the numerous food choices?
Getting to Know MyPlate
Since 1894, the United States Department of Agriculture (USDA) has been providing Americans with dietary guidelines. In general, they have focused on eating from specified food groups and emphasized moderation, proper proportions, and variety.
An updated version of the USDA's guidelines is called MyPlate. It shows the image of a dinner plate divided into colored sections:
- Orange—grains (eg, wheat, rice, oats, cornmeal, barley)
- Purple—protein (eg, meat, chicken, fish, beans, eggs, soy products, nuts, seeds)
- Red—fruits (eg, apples, bananas, strawberries, blueberries, oranges, peaches)
- Green—vegetables (eg, broccoli, romaine lettuce, spinach, corn, carrots)
Plus, there is a blue cup to the right of the plate to symbolize dairy foods (eg, milk, cheese, yogurt).
An important feature of MyPlate is that each section is a particular size. This is to highlight the proportions that Americans should aim for when planning their meal, for example:
- Half the plate should be fruits and veggies!
- About a quarter of the plate should be grains (especially whole grains).
- The rest should be protein.
Before Your Next Shopping Trip…
MyPlate
provides parents with important concepts that virtually all experts agree on: making healthy food choices and practicing eating in moderation. So before hitting the grocery aisles with your little one, take the time to catch up on the suggestions found on
MyPlate! The USDA's main messages include:
- Encourage your child to enjoy his food, but to eat portions that are right for his age and activity level.
- Fill half of your child's plate with fruits and vegetables.
- Have your kid drink fat-free or low-fat (1%) milk.
- Read food labels! Find out how much sodium is in packaged food. Choose lower sodium options.
- Encourage your child to drink water. Leave the sugary drinks behind.
RESOURCES
American Academy of Family Physicians
http://familydoctor.org
ChooseMyPlate.gov
http://www.choosemyplate.gov/
CANADIAN RESOURCES
Canada's Food Guide
http://www.hc-sc.gc.ca/f
Dietitians of Canada
http://www.dietitians.ca/
References
ChooseMyPlate.gov. United States Department of Agriculture. ChooseMyPlate website. Available at: http://www.choosemyplate.gov/. Updated June 14, 2011. Accessed June 15, 2011.
Food groups: dairy. United States Department of Agriculture. ChooseMyPlate website. Available at: http://www.choosemyplate.gov/foodgroups/dairy.html. Updated June 14, 2011. Accessed June 29, 2011.
Food groups: fruits. United States Department of Agriculture. ChooseMyPlate website. Available at: http://www.choosemyplate.gov/foodgroups/fruits.html. Updated June 14, 2011. Accessed June 29, 2011.
Food groups: grains. United States Department of Agriculture. ChooseMyPlate website. Available at: http://www.choosemyplate.gov/foodgroups/grains.html. Updated June 14, 2011. Accessed June 29, 2011.
Food groups: how many grain foods are needed daily? United States Department of Agriculture. ChooseMyPlate website. Available at: http://www.choosemyplate.gov/foodgroups/grains%5Famount%5Ftable.html. Updated June 14, 2011. Accessed June 29, 2011.
Food groups: how many vegetables are needed daily or weekly? United States Department of Agriculture. ChooseMyPlate website. Available at: http://www.choosemyplate.gov/foodgroups/vegetables%5Famount%5Ftable.html. Updated June 14, 2011. Accessed June 29, 2011.
Food groups: how much food from the dairy group is needed daily? United States Department of Agriculture. ChooseMyPlate website. Available at: http://www.choosemyplate.gov/foodgroups/dairy%5Famount.aspx. Updated June 14, 2011. Accessed June 29, 2011.
Food groups: how much food from the protein foods group is needed daily? United States Department of Agriculture. ChooseMyPlate website. Available at: http://www.choosemyplate.gov/foodgroups/proteinfoods%5Famount.aspx. Updated June 14, 2011. Accessed June 29, 2011.
Food groups: how much fruit is needed daily? United States Department of Agriculture. ChooseMyPlate website. Available at: http://www.choosemyplate.gov/foodgroups/fruits%5Famount%5Ftable.html. Updated June 14, 2011. Accessed June 29, 2011.
Food groups: protein foods. United States Department of Agriculture. ChooseMyPlate website. Available at: http://www.choosemyplate.gov/foodgroups/proteinfoods.html. Updated June 14, 2011. Accessed June 29, 2011.
Food groups: vegetables. United States Department of Agriculture. ChooseMyPlate website. Available at: http://www.choosemyplate.gov/foodgroups/vegetables.html. Updated June 14, 2011. Accessed June 29, 2011.