From Pyramid to Food Plate – (Aether Bios Clinic) Bridgeford’s Best Bites: Nutrition Tips

5^th – 11^th July is Childhood Obesity Awareness Week 2011. July 2011 is also Ice Cream month!

The food plate is important for avoiding obesity and encouraging health by eating a balanced diet 

The food plate has replaced the pyramid that was established in USA in 1992 as a guideline to a balanced diet.

The plate is divided into food groups considered easier to understand for all ages, cultures and ethnic groups

• half is fruit and vegetables
• quarter is protein
• quarter is grains (preferably whole grains)
• next to the plate is a serving of dairy, which could also be fortified soy milk

www.choosemyplate.gov gives more specific guidelines on the food groups

• choose a variety of fruit and vegetables to ensure a wide range of plant-based nutrients and to maximise nutrient intake
• choose a variety of lean proteins and fat-free or low fat dairy or soy milk
• make at least half of your grains whole
• include calcium rich foods (dairy)

Balance Calories

• enjoy your food but eat less
• avoid over-sized portions

Foods to Increase

• fruit and vegetables
• whole grains
• low fat dairy
• water

Foods to Reduce

• Sodium – compare the content on food labels, choosing the food with lower sodium numbers
• substitute sugary drinks that add unnecessary calories with drinking plenty of water

www.choosemyplate.gov covers details of

• five healthy food groups
  • what constitutes a serving
  • how much is recommended per day based on age
  • why/how the food group is important for health
  • how you and your family can reach the daily and weekly goals
• healthy oils versus harmful trans fats
• empty calories (solid fats and added sugars)
• guidance for physical activity, food safety, sample menus, counting mixed dishes
• tips for eating out, for vegetarians and ten tips nutrition education

www.nutripoints.com  is a simple point system to help you choose the nutrient rich foods (Nutri Heroes) as opposed to the calorie rich and nutrient poor foods (Nutri Zeros).

For example when choosing 2 cups each green leaves, the nutripoints relating to nutritional value are

• green lettuce 34
• romain lettuce 48
• spinach 75