Happy Birthday ChooseMyPlate!!!!

June 2, 2013 is a day to celebrate!  It’s the first birthday of the release of the MyPlate food icon.  It replaced MyPyramid, and was unveiled by First Lady, Michelle Obama and Agriculture Secretary Tom Vilsack about a year ago.  It prompts people to eat healthy:  ChooseMyPlate.gov

Here from the United States Department of Agriculture, Center for Nutrition Policy and Promotion is >>>>>>

“choose MyPlate, 10 tips to a great plate”

1. Balance Calories:  Find out how many YOU need for a day to manage your weight.  www.ChooseMyPlate.gov can help.  Being physically active tips the balance.
2. Enjoy your food, but eat less:  Take TIME to fully enjoy your food as you eat it.  Fast eating often means overeating.  Not paying attention to what you’re eating does the same.  Focus on your hunger and full cues.  They work much better when you eat slowly.
3. Avoid oversized portions:  Use a smaller plate, bowl, and glass.  Portion out foods before you eat.  When you eat out, choose smaller sized options, share dishes, or have your doggy made up before your food is served.
4. Foods to eat MORE often:  Vegetables, Fruits, Whole Grains and Fat Free/1% Milk & Dairy Products.  These foods have nutrients you need for health, including potassium, calcium, Vitamin D, & fiber.  Make them the basis for meals and snacks.
5. Make HALF your plate fruits & vegetables:  Choose red, orange, & dark-green vegetables for your meals.  Add fruit to meals as part of main or side dishes or as dessert.
6. Switch to fat-free or low-fat (1%) milk:  They have the SAME amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
7. Make HALF your grains whole grains:  Substitute refined products for whole-grain products – look for at least 3 grams of fiber per serving.
8. Eat these LESS often:  foods high in solid fats, added sugars, and salt.  They include cakes, cookies, ice cream, candies, sweetened drinks, fatty meats (ribs, sausages, bacon, and hot dogs).  They should be treats, not everyday foods.
9. Watch the sodium:  Look at the Nutrition Facts label and choose lower sodium versions of foods like bread, soup, and frozen meals.  Some buzz words to look for:  “low sodium”, “reduced sodium”, or “no salt added”.
10. Drink WATER:  Cut calories by drinking water or unsweetened beverages.  Soda, energy drinks, and sports drinks are major sources of added sugar and calories in American diets.

So:  start dancing the birthday dance and grab a fruit and low-fat yogurt treat!  Celebrate:  be HEALTHY!