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90-Day Smart Diet eBook - Day 29 **************** Grilled Shrimp & Corn****************

USDA MyPlate

The new MyPlate is a revision of the federal dietary guidelines (replaceing MyPyramid) and is customizable to your age, gender and activity level. The entry point to to a sophisticated collection of tools is www.ChooseMyPlate.gov which you can use to match your eating and exercise habits to the latest nutritional knowledge. In addition to being customizable, MyPlate recommends the following general dietary guidelines:

Make half your plate fruits and vegetables: Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes. Eat fruit, vegetables, or unsalted nuts as snacks—they are nature’s original fast foods.

Switch to skim or 1% milk: They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Try calcium-fortified soy products as an alternative to dairy foods.

Make at least half your grains whole: Choose 100% wholegrain cereals, breads, crackers, rice, and pasta. Check the ingredients list on food packages to find whole-grain foods.

Vary your protein food choices: Twice a week, make seafood the protein on your plate. Eat beans, which are a natural source of fiber and protein. Keep meat and poultry portions small & lean.

Choose foods and drinks with little or no added sugars: Drink water instead of sugary drinks. There are about 10 packets of sugar in a 12-ounce can of soda. Select fruit for dessert. Eat sugary desserts less often. Choose 100% fruit juice instead of fruit-flavored drinks.

Look out for salt (sodium) in foods you buy — it all adds up: Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers. Add spices or herbs to season food without adding salt.

Eat fewer foods that are high in solid fats: Make major sources of saturated fats—such as cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs—occasional choices, not everyday foods. Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, and cheese. Switch from solid fats to oils when preparing food.

To maintain a healthy weight: Basically enjoy your food, but eat less. Stay within your personal calorie limit. Click here to determine your daily calorie needs. Think before you eat: Is it worth the calories? Avoid oversized portions. Use a smaller plate, bowl, and glass. Stop eating when you are satisfied, not full.

Know your personal daily calorie limit: Keep that calorie number in mind when deciding what to eat. Use a food log to keep track of how much you eat.

When Eating out check posted calorie amounts: Choose lower calorie menu options. Select dishes that include vegetables, fruits, and/or whole grains. Order a smaller portion or share when eating out. Cook more often at home, where you are in control of what’s in your food.

If you drink alcoholic beverages, do so sensibly: Limit to 1 drink a day for women or to 2 drinks a day for men.

A collection of tips from the USDA to help you put your customized MyPlate plan into action are in the Health & Nutrition Letter (from Tufts University's Friedman School of Nutrition Science and Policy).