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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. www.icaa.cc 11 C h a n g i n g t h e Way We A g e ® 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. Continued on page 12 Functional U® Nov-Dec 2011 Continued from page 11 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 www.icaa.cc 12 C h a n g i n g t h e Way We A g e ® 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. Continued on page 14 www.icaa.cc 13 C h a n g i n g t h e Way We A g e ® 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 www.icaa.cc 14 C h a n g i n g t h e Way We A g e ® 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