Bridge to Wellness

In June, use the MyPlate method to build a healthy diet

by Sophia Speroff, MPH, RD

The MyPlate method helps ensure you are consuming the appropriate amount of nutrients needed to fuel your body to become a healthier version of yourself. The goal of this method is to consume a variety of foods while eating a balanced diet. It may be helpful to utilize a health app or fitness tracker to aid in tracking what you consume. However, if tracking food is not for you, keeping this plate in mind when eating can be a useful way toward a healthy diet.

Fill up on vegetables & fruit — one-half plate                                                 

Be creative and eat a variety of colors of fruits and vegetables. Try adding another vegetable to your sandwich. Try making half your plate fruits and vegetables at each meal. Potatoes and french fries don’t count.

Make half your grains whole — one-quarter plate                                                                      

Focus on eating whole grains like whole-wheat bread, whole-grain pasta, and brown rice, rather than refined grains such as white rice/flour/bread, cakes and cookies.

Healthy protein — one-quarter plate                                                  

Mix it up and try some fish, poultry, beans, eggs and nuts. Limit red meat and avoid bacon, cold cuts, and other processed meats. Try fish or seafood twice a week like fish tacos or salmon. Protein helps build muscle and creates a feeling of fullness.

Healthy plant oils — in moderation                                      

Use healthy oils, like olive and canola oil, for cooking and on salads. Limit butter and avoid trans-fat.

Choose drinks and food with less added sugars, saturated fat and sodium

Try water or sparkling water with a squeeze of fruit for a splash of flavor. Choose packaged foods with 100% juice that have no added sugars. In place of higher saturated fat foods, try foods like nuts, seeds and fish, which are high in unsaturated fat. Choose foods with less sodium by checking the nutrition facts label.

Reflect on your current eating routine. Pick one or two ways you can switch to choices today that add rich nutrients to your body. A healthy eating routine can boost your health now and in the coming years.

The Healthy Eating Plate. Image source: hsph.harvard.edu/nutritionsource/healthy-eating-plate/

Sources:

Start Simple With MyPlate Today (dietaryguidelines.gov)

MyPlate | U.S. Department of Agriculture

Healthy Eating Plate | The Nutrition Source | Harvard T.H. Chan School of Public Health

MyPlate Your Way | Vanderbilt Faculty & Staff Health and Wellness (vumc.org)

Sophia Speroff, MPH, RD

This column is sponsored by the Stockbridge Area Wellness Coalition. Sophia Speroff is a registered dietitian (RD) of 10 years with her master’s in public health, currently working at St Joseph Mercy Hospital in Chelsea as a community RD. She has an athletic and competitive side, staying active training for triathlons and half marathons. In her free time, Sophia likes to hike, folk dance and garden.