MyPlate food guide replaces pyramid for healthier choices

  • Published
  • By Jessica Gibson
  • 71st Flying Training Wing Public Affairs
VANCE AIR FORCE BASE, Okla. --  Since last month's unveiling, the new MyPlate food guide icon has been steadily gaining popularity. The icon replaced the Food Pyramid graphic on June 2 as the United States Department of Agriculture's main graphic promoting healthier food choices and portion sizes.

The graphic depicts a plate divided into four differently sized pieces showing which foods should be in a well-balanced meal and their relative portion sizes. The largest portion is for vegetables, followed by equal portions of whole grains and lean proteins and a small portion of fruit. A cup on the side of the plate represents the smallest portion, low-fat dairy.

"It's an easier visual as to what should be on your plate," said Staff Sgt. Laura Ashline, the nutrition specialist at Vance's Health and Wellness Center in Building 316. She explained that the HAWC is now using the MyPlate icon in place of the food pyramid in all of its programs.

Ashline also recommended the website, ChooseMyPlate.gov, as a helpful resource for dietary tips, tools and guides. The website features the MyPlate icon and following guide to simple dietary changes:
 
Balancing calories
Enjoy your food, but eat less.
Avoid oversized portions.

Foods to increase
Make half your plate fruits and vegetables.
Make at least half your grains whole grains.
Switch to fat-free or low-fat (1 percent) milk.

Foods to reduce
Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers
Drink water instead of sugary drinks

The website includes other helpful resources, such as menu planning, an activity tracker and information on everything from the food groups to the best diets for pregnant women and young children.

MyPlate and its predecessors, MyPryamid and the Food Pyramid, are designed and promoted by the Center for Nutrition Policy and Promotion, a branch of the USDA that researches nutrition and consumer economics to establish helpful, healthy dietary guidance.

First lady Michelle Obama and Secretary of Agriculture Tom Vislack pioneered the creation of the MyPlate icon as a part of the "Let's Move!" campaign the first lady began in February of 2010. Let's Move! is a nationwide program combating childhood obesity by promoting healthy eating and physical activity for kids and families.

"I really do think (MyPlate) will simplify what has been for a long time a complicated model," said Beth Moss, the Health Promotion educator and manager at the 71st Medical Operations Squadron at Vance. "It's much, much more user-friendly," she said. "Portion sizes have grown substantially in the last decade. MyPlate will remind consumers to eat smaller portions and to make sure half of their plate is fruits and veggies."

Moss added that the HAWC will be receiving a model of MyPlate to use in upcoming fall classes.

The MyPlate graphic is easily adapted to everyday meal planning. Here's a recipe from the Washington Post by nutritionist Teri Cochrane, posted on www.cleveland.com:

Spinach and Cilantro Quesadillas -- makes 2 or 3 servings

1 tablespoon olive oil
4 small corn tortillas
1 cup packed fresh spinach
1/4 cup chopped onion
Leaves from 8 cilantro stems, chopped (1/4 cup)
1 teaspoon ground cumin
1/2 cup grated Manchego or mozzarella cheese
Sea salt, freshly ground black pepper 

 Heat the oil in a large cast-iron skillet or griddle over medium-high heat.
When it is hot but not smoking, place two tortillas in the skillet or on the griddle.
In the order they are listed, top each tortilla equally with spinach, onion, cilantro, cumin and cheese. Season lightly with salt and pepper.
Top each tortilla with one of the remaining tortillas. Cook for 3 minutes on each side or until the cheese has melted, pressing lightly to make sure that the tortillas hold together and are browned in spots. Remove from the heat. 

Cut each quesadilla into quarters. Serve warm.

Each serving (based on three servings) provides 290 calories, 12 grams protein, 18 grams carbohydrates, 19 grams fat, 10 grams saturated fat, 30 milligrams cholesterol, 420 milligrams sodium, 3 grams dietary fiber and 1 gram sugar.