What's Really On Your Plate
When the United States Department of Agriculture (USDA) and Health and Human Services (HHS) released Dietary Guidelines for Americans, 2010 many of us were happy that the unrealistic pyramid was replaced with something seemingly familiar with eating, a plate. The problem however is what's on Americans' plates does not follow their "guidelines." To bridge the gap, the NPD Group published a report based on their database of American dietary information called The National Eating Trends. Their report shows just how disparate our plates are to MyPlate.
The Real American Plate
Americans' plates meet at least 70% of the MyPlate recommendations on only 7 days of an entire year. In fact, the only recommendation Americans meet is for protein, at around 6 ounces a day. The amount of fruits, vegetables, grains, dairy, and oil all fall short. For adults between the ages of 19 and 30, the Guidelines call for 2 cups of fruit a day, 1 ½ cups of fruit for those over 30. Vegetables are suggested at 2 ½ cups daily for adult women, with men needing 3 cups. At least 6 ounces of grains is suggested daily with a minimum of 3 ounces of whole grains, men's numbers are an ounce or two higher depending on adult age. 3 cups of dairy is recommended daily and 6-7 teaspoons of oil.
Taste is King
As for the reason Americans can't seem to shape up their plates, it comes down to motivation. According to NDP, taste is the #1 reason most people choose to eat what they eat. The battleground to improving what you eat is in finding healthier foods that please your palate. It's nice to hear that cauliflower has tons of Vitamin C or that Brussels sprouts' Vitamin K content is top-notch, but nutrition facts won't fool our tongues into a craving. On the contrary, if our taste buds reject a certain food there is little a calorie count can do to make us eat it anyway. That's where the culture of cooking comes in. We have to be introduced to healthier foods and have a positive experience. That means exploring recipes, sharing cooking tips, and broadening your horizons as to what you will try.
If You Serve It, They Will Eat
So how do you change your plate for the better? It's seems simple enough, but serve it. A study in the Journal of the Academy of Nutrition and Dietetics found that serving larger portions of fruit and vegetables increased consumption significantly in young children. Fruit intake increased by 70% and vegetables by 37%. In addition to just adding them into dishes, one way to increase fruit and vegetable intake at dinner time includes placing a plate of fresh fruit and vegetables in the middle of the table. You can make some kind of face with cucumber slice eyes, red bell pepper hair, carrot teeth or a celery nose to make eating more fun. Another way is to place a fruit and vegetable tray out while watching television or a movie. Of course to amp up the taste, go for a healthy dip like hummus, cheese chunks, or cinnamon and honey.
Your thoughts...
How do you get the recommended servings of fruits, veggies, dairy, oils, and grains?
Comments
Part of my lifestyle change has been to incorporate healthy snacks into my diet. Most all of my snacks are fruits, vegetables, nuts or dairy. Here are few examples I have incorporated.
Mid-morning snack: 1/4 cup almonds, apple, or orange
Mid-afternoon snack: Chocolate Shakeology smoothie or raw vegetables - broccoli, cauliflower, carrots, etc.
Mid-evening snack: P90X protein bar and glass of skim milk
My wife and I have discovered that putting a leaf of green leaf lettuce, a couple of cherry tomatoes, a few small carrots and a wedge of apple on our breakfast, lunch and dinner tray easily accomplishes the daily requirements.
I don't think the government, run by politicians who accepts large campain contributions from food producers who don't care about nutrition is going to give anyone a healthy recomendation on how much of what kind of foods we should eat.
In other words I think the Plate is no more realistic than the pyramid.
6-7 teaspoons of oil is 270 to 315 in calories, and 2.5 cups of dairy is quite high as well, if your're trying to loose weight by counting calories. I don't find it difficult eating sufficient fruit and vegetables, but I do have difficulty eating the recommended volumes if trying to loose weight. Are supplements acceptable?
No, at least not on a regular basis.... You should be getting enough nutrients, protein, etc from your diet. I would say that the experts estimation of what is the required daily allowance is in question.
Original Post by: jaqw56-7 teaspoons of oil is 270 to 315 in calories, and 2.5 cups of dairy is quite high as well, if your're trying to loose weight by counting calories. I don't find it difficult eating sufficient fruit and vegetables, but I do have difficulty eating the recommended volumes if trying to loose weight. Are supplements acceptable?
The oil recommendation also includes oils naturally in food like fish, nuts and avocados. (Oils that stay liquid) Fish oil tablets are a great supplement. If your cholesterol is high, consider adding fish oil capsules to your daily intake.
The dairy includes anything made from milk (cottage cheese, yogurt, pudding) and calcium-fortified soy milk. So, it seems to me that it's the calcium the "plate" is after. If you go for fat-free or low fat items, you can keep the calories down ... but beware the salt!
There are good calcium substitutes out there. You could ask your doctor if there is a concern over your calcium level. Also ask for a recommendation.
My doctor has been a very useful resource for many questions I have about my diet. I just jot them down between appointments, so I have a list to bring with me. If I find an acceptable answer in the meantime, I cross it off the list.
MD's only get about 8 hours of nutritional training in medical school. My daughter-in-law is a doctor so I know this is true. In general, I doubt most doctors are qualified to answer nutritional questions.
Original Post by: candihurlimanMD's only get about 8 hours of nutritional training in medical school. My daughter-in-law is a doctor so I know this is true. In general, I doubt most doctors are qualified to answer nutritional questions.
Actually, my doctor is quite informed on nutrition. Perhaps it is a personal passion of his so he learned on his own. I haven't asked him. But, I have been able to back up his advice. And he has always been aware of the debates and arguments on both sides of something (like soy intake). When he doesn't know or hasn't formed an opinion, he willingly says so.
Not everything we are knowledgeable about was taught in school.
I think you all miss the point.... I tell you the formally accepted nutritional information is wrong and no Doctor or nutritionist dare disagree with it if they want to keep on practicing. The pyramid/plate is total fiction....
Original Post by: kf5nhrI think you all miss the point.... I tell you the formally accepted nutritional information is wrong and no Doctor or nutritionist dare disagree with it if they want to keep on practicing. The pyramid/plate is total fiction....
And what do you use for nutritional guidance?? And does it work? I'm not sure you are exactly in a perfect state of nutritional balance.
No, my point is that what you want to depend on is sheer foolishness. Don't do so without that realization. I would say the Bible would give us the best indications of what we need. Someone needs to study that along side of modern studies.
Original Post by: kf5nhrI think you all miss the point.... I tell you the formally accepted nutritional information is wrong and no Doctor or nutritionist dare disagree with it if they want to keep on practicing. The pyramid/plate is total fiction....
I agree 100%. I dropped the govt approved diet and have seen my weight, energy, and lipid panel all improve! While on the govt diet my glucose was totally absent, now I rarely go above 110mg/dl.
I don't have to go by what a givt spokesman tells me I should be eating. I EAT TO MY METER.
Would be better if all of us did that.
What makes me smile about the USDA and HHS guidelines is the fact that the 'recommendations' are each bought and paid for by food conglomerate lobbyists. Unfortunately, one can't turn to the government for accurate advice on a healthy diet.
If You Serve It, They Will Eat
'one way to increase fruit and vegetable intake ... You can make some kind of face with cucumber slice eyes, red bell pepper hair, carrot teeth or a celery nose to make eating more fun.'
This is what I do, I make myself and my fiance bento boxes and I pack them with healthy foods (for the most part). It has helped both me and my fiance lose weight and become more healthy because we are eating portioned meals and snacks with a lot of fruit and vegetables. I love vegetables, but my fiance has a little trouble with them sometimes. If I ask what vegetable she wants with dinner, the answer is always 'ehhh...', but if I just put vegetables into the meal they all get eaten without a problem.
I write a blog about my bentos (as well as some recipes) if anyone is interested. I like to make eating fun and interesting, so if you want some ideas check them out at http://katsbentolove.blogspot.com/
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I found the best way to sneak fruits and veggies into a diet is mindless munching. Having sliced apples, broccoli, peppers, cucumbers, carrots and finger foods handy when kids come home from school is a nice way to de-stress. A 30 minute show before starting homework and a bowl of veggies is a healthy transition.