Looking to eat healthy? I created the NuTricia’s Plate graphic to help. Learn more in the following excerpt from my book, Healthy Dividends: Investments in Nutrition, Movement, and Healthy Habits that Pay Off:
NuTricia’s Plate
In 2011, the USDA replaced its food pyramid with a new icon for healthy eating called MyPlate. It was designed to provide an easier way for people to understand and create balanced meals. The MyPlate icon shows an image of a place setting with a plate and glass. The plate is divided into food group targets (vegetables, protein, fruits, and grains). Shifting to a plate-based approach to nutrition encourages people to look at what’s on their actual food plate. If your plate looks similar to the icon with lots of fruits and vegetables, then you’re probably on the right track.
Since the USDA started its plate-based system, more specific and individualized ways to create the best healthy plate have become available. After working with hundreds of clients, I developed my own NuTricia’s Plate, which reflects a balanced, success-driven approach to eating that allows you to live your best life.
Using the NuTricia’s Plate strategy, half of your plate should be vegetables, one-fourth whole grains, and one-fourth protein. On the side, I suggest a serving of fruit and water (nature’s beverage). In moderation, I suggest small amounts of fats, including nuts, seeds, nut butters, avocados, and organic oils (such as extra virgin olive oil and organic canola oil). Vegetables, fruits, whole grains, and beans should make up the bulk of the carbohydrates you are consuming.
I’ve also incorporated into my plate, icons representing other aspects of a healthy life. A sunshine icon reminds you that sun (in moderation) is good for you and can help you produce Vitamin D. The person walking encourages you to keep moving during the day. Taking a walk after your meal can make your cells more responsive to the action of insulin, helping to control your blood sugar levels. A mindfulness and yoga icon reminds us that these can help you to create more body awareness and make better food choices. In the long term, practicing yoga may even have a positive effect on your hunger and fullness hormones. The dancing and music icons represent joy for life. We should have fun, sing, dance, and enjoy. Fun is an important part of life, and a good reminder that there is more to life than food or “dieting.” Go out and have some fun!!
Hope you enjoyed this excerpt. To learn more about my book, go to www.triciasilverman.com/book