This year the theme for National Nutrition Month is “Get Your Plate In Shape”. When planning meals it’s important to think about the final product. With each meal a variety of foods from each food group is necessary in order to get your body the various nutrients that it needs. The plate method that I briefly introduced in my last post is a great visual to help balance your meals. The 2012 National Nutrition Month graphic also promotes exercise which is so important to getting to and maintaining a healthy weight. 
Here are some tips and tricks to getting your plate in shape during the month of March and throughout the rest of the year. (Remember, when making change it’s important to focus on one goal at a time to keep from being overwhelmed).
Fill half of your plate with fruits and vegetables
o Use a variety of colors because each color provides different nutrients.
o I like to fill half my plate with vegetables and then after my meal I eat some fruit in order to satisfy my sweet tooth.
Make half of your grains whole
o It’s important when shopping for whole grain products to read the Nutrition Facts Label on the back of the package. One of the first few ingredients should be a whole grain.
o The whole grains include more fiber which helps to keep your digestive system moving and cleaned out!
o Remember to make sure they’re only taking up a quarter of your plate!
Include low-fat or reduced-fat dairy as part of your meal plan
o The only difference between the higher fat versions and the lower fat versions is the amount of fat which means fewer calories. You will not be losing any nutritional value when decreasing the fat content.
Eat a variety of protein sources
o Make an effort to eat seafood meals at least twice a week.
o Meat and poultry portions should be small and lean (only taking up a quarter of your plate).
o Beans, lentils, nuts, and eggs are other great sources of protein.
Watch out for portion distortion!
o I believe in enjoying your food and eating what you would like in moderation.
o In today’s society, portion sizes are distorted and by following the plate method you should be able to keep your portions to more appropriate sizes.
For more information on National Nutrition Month and healthy eating tips go to:
What is the first change that you plan to make in order to “Get Your Plate In Shape”?
Nutritionally Yours,
Amanda M. Haag, RD/ LD
