We're one month into the new year... don't give up on the new you! This month we are focusing on nutrition. As we continue with our series to kickstart healthier habits in 2022, remember, this is a process and definitely not easy, but we have faith in you!
Do you remember learning about the food groups in school? You were probably taught using the Food Wheel or the Food Guide Pyramid. Today, the USDA recommends using MyPlate. As you can see from the graphic below, MyPlate focuses on the five main food groups and emphasizes the importance of an overall healthy eating pattern with all groups as key building blocks.
Everything you consume matters. The key is choosing a variety of foods and beverages from each food group, making sure that each choice is limited in saturated fat, sodium, and added sugars. Here are some things to consider:
(Food group amounts for 2,000 calories per day)
Fruits: 2 cups
Focus on whole fruits that are fresh, frozen, canned, or dried.
Vegetables: 2.5 cups
Choose a variety of colorful fresh, frozen, and canned vegetables. Make sure to include dark green, red, and orange choices.
Grains: 6 ounces
Try to make half of your grains, whole-grains.
Protein: 5.5 ounces
Mix up your protein foods to include seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry.
Dairy: 3 cups
Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fats.
Limit:
Sodium to 2,300 milligrams per day
Saturated fat to 22 grams per day
Added sugars to 50 grams per day
Let's learn more from a SEMO alumna, Laura Vollink, Registered Dietician.
Ready to get started?
Visit the USDA's MyPlate website for the new 2020-2025 Dietary Guidelines booklet, as well as tools, resources, and recipes!
Keep working on your fitness!
While you prepare to make some important changes to your diet, don't forget to continue with your fitness regimen as discussed last month in our New Year, New You series!