Download More table settings for healthy eating - HNRCA

More table settings for
healthy eating
When the MyPlate icon was released by
the US Departments of Agriculture and
Health and Human Services in June of
2011, it was a departure from the previous
food pyramids. The goals were to remind
people to make healthy food choices
based on the 2010 Dietary Guidelines for
Americans and to keep it simple.
A few of the consumer messages from
the guidelines that are associated with
the plate are to:
• Make half your plate fruits and
vegetables.
• Make at least half your grains whole
grains.
• Switch to fat-free or low-fat (1%) milk.
The MyPlate icon was published as the
Consumer Handout in ICAA Functional
U, May/June 2011. Since then, two
additional plates have debuted, each with
more detail than the MyPlate.
Background: Eat an abundant variety, the
more the better. Limited consumption of
potatoes is recommended as they are full
of rapidly digested starch, which has a
roller-coaster effect on blood sugar. In the
short-term, these surges in blood sugar
and insulin lead to hunger and overeating,
and in the long term, to weight gain, type
2 diabetes, heart disease and other chronic
disorders.
Fruits
Text: Eat plenty of fruits of all colors.
Background: As with vegetables, the more
variety, the better.
Harvard Healthy Eating Plate
Created by nutritionists at the Harvard
School of Public Health in conjunction
with Harvard Health Publications, this
plate explains more about the types of
food to select. The icon indicates a
desirable proportion of fruits, vegetables,
whole grains and protein. Healthy oils and
water are added, along with a reminder
for physical activity.
The information is appropriate for adults
of all ages. Following is background
information on the recommendations.
Vegetables
Text: the more veggies—and the greater
the variety—the better. Potatoes and
french fries don’t count.
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Whole Grains
Text: Eat whole grains (like brown rice,
whole-wheat bread, and whole-grain pasta).
Limit refined grains (like white rice and
white bread).
Background: Refined grains, such as white
bread, act like sugar in the body; whole
grains have a “gentler effect” on insulin
and blood sugar. Eating too many refined
grains can raise the risk of heart disease
and type 2 diabetes.
Healthy Proteins
Text: Choose fish, poultry, beans, and nuts;
limit red meat; avoid bacon, cold cuts, and
other processed meats.
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Background: Fish, poultry and nuts contain
healthful nutrients, such as omega-3 fatty
acids. Beans have fiber. Limit red meat and
avoid processed meats, since eating even
small quantities of these on a regular basis
raises the risk of heart disease, type 2
diabetes, colon cancer and weight gain.
Healthy Oils
Text: Use healthy oils (like olive and canola
oil) for cooking, on salad, and at the table.
Limit butter. Avoid trans fat.
Background: These and other plant oils
are healthy fats that reduce harmful
cholesterol and are good for the heart.
Water
Text: Drink water, tea, or coffee (with
little or no sugar). Limit milk and dairy
(1-2 servings per day) and juice (1 small
glass a day). Avoid sugary drinks.
Background: Milk and dairy products are
limited to one to two servings per day
because high intakes are associated with
increased risk of prostate cancer and
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possibly ovarian cancer. Juice is high in
sugar. Sugary drinks are high in calories
but virtually no other nutrients.
The Healthy Eating Plate image is available
as a PDF or low-resolution jpeg on the
Harvard School of Public Health website.
(See the Resources for the link.) It is
housed in the section titled “the Nutrition
Source,” which is full of information on
healthy eating. You’ll also find a link to
Harvard’s Healthy Eating Pyramid, which
was released in 2008.This website is well
worth a visit.
Tufts MyPlate for Older Adults
To update the earlier Modified Food
Pyramid for Older Adults, nutritionists at
the Jean Mayer USDA Human Nutrition
Research Center on Aging at Tufts
University released the MyPlate for Older
Adults. Their goal was to adapt the federal
plate to the needs of healthy older people,
and the recommendations are consistent
Continued on page 13
Functional U® Nov-Dec 2011
Copyright
2011 Tufts
University. For
details about
the MyPlate
for Older
Adults, please
see
http://nutriti
on.tufts.edu/
research/myp
late-olderadults
Continued from page 12
with the 2010 Dietary Guidelines for
Americans.
• Dry beans and nuts, fish, poultry, lean
meat and eggs.
This plate has a different look than the
others, with more emphasis on foods
identified by containers. The intention was
to provide examples of foods with higher
levels of vitamins and minerals that are
readily available and affordable. In press
information, the Tufts team outlined the
foods, fluids and physical activities
represented on MyPlate for Older Adults:
• Liquid vegetable oils, soft spreads low
in saturated and trans fat, and spices
to replace salt.
• Fluids such as water and fat-free milk.
• Physical activity such as walking,
resistance training and light cleaning.
• Whole, enriched and fortified grains
and cereals such as brown rice and
100% whole wheat bread.
Thought was given to the shelf life of foods
and ease of preparation. The MyPlate for
Older Adults makes half the plate fruits
and vegetables, and shows these can be
frozen, pre-peeled, fresh or low-sodium
canned. Whole, enriched and fortified
grains are shown because they are high
in fiber. Examples of plant-based protein
sources (tofu and beans) are included
along with fish and lean meat.
• Low- and non-fat dairy products such
as yogurt and low-lactose milk.
To help reduce sodium intake, the plate
suggests spices for seasoning rather than
• Bright-colored vegetables such as
carrots and broccoli.
• Deep-colored fruit such as berries
and peaches.
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Functional U® Nov-Dec 2011
Continued from page 13
salt, and calls out low-sodium versions of
prepared foods.
Behaviors are addressed, with a knife and
fork intended to remind people to put
down the remote control before eating.
The representations of types of physical
activity show typical household activities
as well as exercise.
The MyPlate for Older Adults can be
downloaded from the Tufts website as a
PDF and low-resolution jpeg. Also available
is the press release, which explains the
rationales behind the artwork. (See the
Resources for the link.)
What’s On Your Plate? Smart Food
Choices for Healthy Aging
A companion publication to MyPlate
specifically for older adults was recently
released by the National Institute on Aging,
based on the 2010 Dietary Guidelines for
Americans. The content of “What’s On
Your Plate?” is wide ranging, as shown by
the table of contents:
Introduction
Plans for Healthy Eating—The First Step
More Help with Healthy Eating
Important Nutrients to Know
Healthy Lifestyle—The Next Step
Food Shopping—Making the Trip Easier,
Saving on the Cost
Making Sure Your Food is Safe
Everyday Healthy Eating—Sample Menus
and Recipes
Roadblocks to Healthy Eating
A Healthier Future
Appendix 1—My Shopping List
Appendix 2—Sample Menus
Appendix 3—Storing Cold Food
For More Information
Amply illustrated with photos and designed
with lots of color, the booklet discusses
calorie needs, types of foods, shopping,
food labels and storage. Particularly helpful
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are examples of portion sizes for different
types of foods. The Tufts University
Modified MyPyramid for Older Adults is
presented in the book (the new MyPlate
for Older Adults was released after the
booklet) as is the federal MyPlate.
In print, “What’s On Your Plate?” is an 84page booklet that can be saved as a PDF.
It is also available in web-based chapters,
and printed versions can be ordered. This
booklet is a helpful resource when planning
a healthy eating program.
The Harvard Healthy Eating Plate and select
items from The Nutrition Source website of
the Harvard School of Public Health are
reproduced with permission. The Tufts
University MyPlate for Older Adults is
reproduced with permission. The USDA
MyPlate is in the public domain.
Resources
2010 Dietary Guidelines for Americans
7th edition
US Department of Agriculture
www.cnpp.usda.gov/dietaryguidelines.htm
Healthy Eating Plate
Harvard School of Public Health
www.hsph.harvard.edu/nutritionsource
/healthy-eating-plate/index.html
MyPlate
Consumer and professional information
www.ChooseMyPlate.gov
MyPlate for Older Adults
Tufts University
http://nutrition.tufts.edu/research/mypl
ate-older-adults
What’s On Your Plate? Smart Food
Choices for Healthy Aging
National Institute on Aging
www.nia.nih.gov/health/publication/whatsyour-plate-smart-food-choices-healthyaging
Functional U® Nov-Dec 2011