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MyPlate promotes healthier eating

Extension agents continue to espouse proper diet

— The U.S. Division of Agriculture releases a new food guide ever y five years. The public has been versed on the Basic Four and the Basic Seven guidelines and has retrieved nutritional data from the wheel, the pyramid and now the plate. Introduced June 2 by first lady Michelle Obama, the new MyPlate guidelines are divided into catchy lists and sport a colorful and simple-to-understand icon.

Since the first government publications, “Food for Young Children” and “How to Select Food,” were distributed in 1916, the goal has been to educate the population, and the focus of the first guidelines was on adding vitamin-rich foods to assuage problems caused by nutritional deficits.

Educating the public continues to be the aim of the dietary food guides, said Easter Tucker, associate professor of nutrition at the University of Arkansas, Division of Agriculture. Following the trend in changing lifestyles is a big part of what goes into the research, she added.

“The Pyramid’s gone because we keep getting fatter and fatter, so they had to develop a better message,” Tucker said. “Some of the best minds in the country are responsible for drawing the MyPlate guidelines.”

Consistent with the 2010 Dietary Guidelines for Americans, the new MyPlate image replaces the MyPyramid image as the government’s primary food-group symbol. The vibrant visual cue will help consumers adopt healthy eating habits, Independent County extension agent Stephanie Schindler said.

“The new graphic and focused messages give a fresh face to the nutrition classes we teach,” Schindler said. “My plate was developed to remind Americans to eat healthfully using the five food groups that people are familiar with - fruits, vegetables, grains, protein and dairy. MyPlate’s key messages are to help people build a healthy plate of food by reminding them to balance their calories; eat more fruits, vegetables, whole grains and low-fat or fat-free dairy products; and to consume less sodium and sugary drinks.

“The MyPlate shows that half of your plate should consist of fruits and vegetables. It also encourages making half of your grains whole and switching to low-fat or fat-free milk. This is a great time of year to modify your diet because summertime is a perfect time to add more fruits and vegetables to your plate.”

The abundance of farmers markets and the upswing in home gardening are a boon to those interested in trying something new, Schindler added.

“Right now, there are several varieties of summer squash available, as well as many different types of tomatoes to eat fresh or cook,” she said. “Using your grill during the summer months is also great for vegetables and even fruits such as peaches, plus it allows for less cleanup time after cooking.”

Pope County extension agent Jeri Vangilder believes the look of the new MyPlate guidelines will only help. She has seen the guidelines expand from a few pages of information to hundreds of pages, she said.

“There’s so much crammed in that website, and it’s completely user-friendly,” Vangilder said.

In addition to an emphasis on eating enough fruits and vegetables and balancing calories, extra attention is placed on the need to reduce salt intake and increase physical activity, she said.

“Everybody needs to reduce their daily sodium intake to less than 2,300 milligrams (less for those suffering from high blood pressure),” Tucker added, “and the average daily sodium intake for persons over the age of 2 in the United States is 3,400 milligrams.That’s just unacceptable; 75 percent of our salt intake comes directly from processed foods.”

Vangilder said she has had a busy summer teaching multiple Mediterranean cooking classes that emphasize some of the diet changes Americans need to make.

“We’re really trying to get the word out,” she said. “I just completed a training session introducing the clubs in Pope County to the new information, and I just taught a Certified Babysitting Class and used the MyPlate for the nutritional component,” Vangilder said. “I’m even putting it in the next 4-H newsletter.”

Hot Spring County extension agent Cheryl Maxwell agrees that the new material will be easy to incorporate.

“MyPlate is very similar to the Idaho Plate we have been teaching for several years in classes for persons with diabetes,” Maxwell said. “This is a very simple way to plan a menu, and I think MyPlate will be successful also. It’s easy to remember and understand the visual. Portion sizes are the key to success.”For more information and to find nutrition classes, contact a county extension office. To find a local office, visit www.uaex.edu/findus/ county_offices.htm.

Downloadable brochures in English and Spanish are available on the website and provide tips to implementing dietary changes. Coloring sheets are also available and can be used as place mats.

For more recipes and tips, visit www.choosemyplate.com.

10 TIPS TO A GREAT PLATE 1. Balance your calories.

  1. Enjoy your food, but eat less.

  2. Avoid oversized portions.

  3. Eat more vegetables, fruits, whole grains and fat-free or 1 percent milk and dairy products.

  4. Make half your plate fruits and vegetables.

  5. Make the switch to fat-free or low-fat milk.

  6. Make half your grains whole grains.

  7. Cut back on foods high in solid fats, added sugars and salt.

  8. Compare sodium in foods.

  9. Drink water instead of sugary drinks.

FIRE AND ICE WATERMELON SALAD Serving Size: 1 1/2 cup Yield: 4 servings Ingredients: 6 cups watermelon, rind removed, cut into large chunks or scoops 2 green onions, thinly sliced 1/3 cup thinly sliced red onion 1/3 cup torn mint leaves 1 tablespoon red-pepper flakes 2/3 cup white vinegar 3 tablespoons vegetable oil 1 tablespoon chili powder Directions:

  1. In a large bowl, combine watermelon, onions, mint and red-pepper flakes.

  2. In a small bowl, mix vinegar, oil and chili powder.

  3. Drizzle vinegar mixture over watermelon mixture and serve.

CARIBBEAN CASSEROLE Serving Size: 1 cup Yield: 10 servings Ingredients: 1 medium onion, chopped 1/2 green pepper, diced 1 tablespoon canola oil 1 can (14.5 ounces) stewed tomatoes 1 teaspoon oregano leaves 1/2 teaspoon garlic powder1 1/2 cups instant brown rice, uncooked 1 can (16 ounces) black beans, undrained (or beans of your choice) Directions:

  1. In a large pan, heat oil over medium heat.

  2. Add onion and green pepper in canola oil, in a large pan, and cook until tender. Do not brown.

  3. Add tomatoes, beans (include liquid from both), oregano and garlic powder.

  4. Bring to a boil. Stir in rice and cover.

  5. Reduce heat to low and cook for five minutes.

  6. Remove from heat and let stand for five minutes before serving.

RISE AND SHINE

BREAKFAST COBBLER Serving Size: 3/4 cup Yield: 4 servings Ingredients: 1 cup juice-packed canned sliced peaches, drained 1 cup juice-packed canned sliced pear halves, drained 6 pitted prunes, cut in half (or other dried fruit) 1/4 teaspoon vanilla extract 1 orange, zested and juiced 1 cup granola, low-fat Directions:

In a large microwave-safe bowl, mix peaches, pears, prunes, vanilla extract, orange zest and 1/4 cup orange juice; stir. Top with granola. Microwave on high for five minutes. Let stand for two minutes. Spoon into four bowls and serve warm.

BERRY BREAD PUDDING Serving Size: 1 cup Yield: 2 servings Ingredients: 1 1/2 cups unsweetened frozen berries, thawed, undrained (or fresh) (blueberries, sliced strawberries or raspberries) 1/2 teaspoon sugar (optional) 1/2 teaspoon vanilla extract or almond extract (optional) 4 or 5 slices whole-wheat bread, crusts removed Vanilla yogurt (optional)Directions:

  1. In a small bowl, combine the thawed berries, sugar and/or vanilla extract.

  2. Spoon 1/4 cup of the berry mixture to cover the bottom of a 2-cup deep dish.

  3. Cover the berry mixture with a layer of bread.

  4. Spoon 1/3 of remaining berry mixture on top of the bread.

  5. Cover with another layer of bread.

  6. Repeat steps 4 and 5 twice, ending with a layer of bread.

  7. Cover the dish with plastic wrap and place a plate or bowl to fit just inside the berry dish. Place a heavy object on top to press down on the fruit and bread layers.

  8. Refrigerate overnight. Check the dish to be sure juice does not run over the top. The heavy object may need to be replaced with a lighter one to prevent spills.

  9. Serve with a dollop of vanilla yogurt.

River Valley Ozark, Pages 63 on 07/14/2011

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