Happy Birthday, MyPlate

June marks the first anniversary of MyPlate which replaced the Food Guide Pyramid last year in an effort for the government to simplify how to tell people to eat or at least provide an icon that supports the Dietary Guidelines for Americans.

The guidelines divide 23 recommendations into four categories:

1) Balancing calories to manage weight
2) Food and food components to reduce
3) Food and nutrients to increase
4) Building healthy eating patterns

(You can read all 23 guidelines at the end of this post)

So, I guess you could say it's pretty hard to get all 23 recommendations in one little icon and there has been a lot of criticism about MyPlate but overall I think it's been good. I know from experience at my job where I do a lot of educating people with chronic illnesses that we need to keep things as simple as possible and with the people that I see at work, even the smallest change can make a big difference. If you really look at MyPlate, how many people actually eat that way? Your plate won't look that way if you go to McDonalds 4-5 times/week like many people do. I am always so amazed at how much eating out people do and not at healthful places. But if you can get people to visualize MyPlate, it's not a difficult or complicated session on proper nutrition.

MyPlate was the #2 food story in 2011 with the #1 food story being the food safety issue (we had a lot of outbreaks in 2011 from unsafe foods). In a survey in November 2011, 46% of consumers had heard of MyPlate and that 27% said they may adopt it into their regular diet. This may not sound like a lot but this was only 6 months after MyPlate was launched so that's pretty good and I'd imagine those numbers will increase as time goes on.

Looking at MyPlate, it's basically saying to make half your plate fruits and vegetables. That alone is a HUGE change for people and a lot different from the Food Guide Pyramid which showed the majority of foods to eat to be grains. In 1970, the average American got 430 calories a day from wheat, corn, oats, rye, and other grains. In 2009, we were up to 620 calories a day. And an estimated 90 percent of the grain we eat is refined flour. Another reason MyPlate is a good visual for people to follow.

Another reason I like MyPlate is because most people do not even get close to their Recommended Dietary Allowance (RDA) of potassium which is 4,700 mg a day. The average American gets roughly half that much. The main foods with potassium are fruits and vegetables. (Half of MyPlate) And potassium matters! Potassium will reduce blood pressure, cause less thickening of the heart muscle wall and make your arteries less stiff - all which will can lead to heart attacks, heart failure, strokes, and memory loss. An average banana has 400 mg. potassium, a far cry from the 4,700 mg. we need in a day. That's why I add coconut milk to my green smoothie instead of juice or other liquid because coconut milk has 600 mg. of potassium per cup. So, together with a banana and other fruits/veggies, your getting over 1,000 mg. of potassium in your smoothie. 

Dietary Guidelines for Americans

1)Balancing calories to manage weight

Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors.
Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages.
Increase physical activity and reduce time spent in sedentary behaviors.
Maintain appropriate calorie balance during each stage of life—childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age.
2) Foods and food components to reduce Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.
Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
Consume less than 300 mg per day of dietary cholesterol.
Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.
Reduce the intake of calories from solid fats and added sugars.
Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.
If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age.
3) Foods and nutrients to increase
Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs.
Increase vegetable and fruit intake.
Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.
Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
Use oils to replace solid fats where possible.
Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.
4) Building healthy eating patterns
Select an eating pattern that meets nutrient needs over time at an appropriate calorie level.
Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern.
Follow food safety recommendations when preparing and eating foods to reduce the risk of foodborne illnesses.