Tag Archives: diet

learn more about healthy eating at MyPlate.gov

MyPlate is a guide for Americans on healthful eating that includes five major food groups, fruits, vegetables, grains, protein, and dairy. MyPlate has recently been updated to reflect the newest edition of the USDA’s Dietary Guidelines for Americans.

Click for a video on the new USDA Dietary Guidelines for Americans

Each person needs different amounts from each food group based on their height, weight, gender, and age. It doesn’t have to be complicated, because MyPlate has an app for that!   Easily calculate your daily dietary needs in less time than it takes you to catch up on TikTok. Find the new app by searching for “Start Simple with MyPlate” in your app store.

What to explore on MyPlate.gov

Myplate.gov helps you eat healthier by including specific nutrition guidance for all stages of life! This includes nutrition for pregnancy and lactation, infancy, toddlers, preschools, kids, teens, young adults, adults, and older adults.  

Another new aspect on the MyPlate website is a quiz to help you make sure you’re getting in all the nutrients you need to stay healthy. The quiz will ask you about your regular food intake, what your goals are, and what aspects of healthy eating you want to learn more about. Once the quiz is complete, you can find out if you should increase your intake for certain food groups. You will also be provided links to resources on topics you indicated you wanted to know more about.

Besides these updates, there is a lot more to explore on the MyPlate website. If you are looking for more recipe ideas, the website has a robust recipe section where you can search by type of cuisine, kitchen equipment, food groups and more. It even has tips for eating on a budget and printable nutrition education materials in Spanish and English.

All about the MyPlate App

Once you know what food groups may be lacking in your diet, the app also helps you create goals and holds you accountable. And, it even goes one step further to generate ideas to complete these goals. There are tips on easy ways to add the food groups based on your goals, and it will link you directly to recipes that include the food groups you need. 

If your goal is one more serving of dairy in your day, the app could suggest you “start your day with dairy.” Tips include mixing sliced bananas with yogurt, preparing a fruit smoothie, or cooking oatmeal in low-fat milk. Goals for increasing vegetable intake could be “snack on vegetables” with recipes like Caprese veggie skewers to keep mealtime fun or have veggies with a bean dip or hummus. Recipes have also been gathered for SNAP recipients, featuring an array of healthy options.

If you are motivated by a friendly competition, the app could encourage you to keep up with your goals when you join challenges or earn different badges. Get the whole family involved!  

You’ll eat healthier when you let MyPlate help you implement new and fun foods into your day. And it doesn’t cost a thing, so what are you waiting for? Check out MyPlate and start today!

Liz Davitt, MS is currently a Dietetic Intern at Oregon State University. She completed her community rotation with the Oregon Dairy and Nutrition Council in 2021.

Resources:

MYPLATE.GOV

USDA DIETARY GUIDELINES 2020 – 2025

STAY HOME, STAY SAFE, STAY HEALTHY

DASH DIET EATING PLAN

Is DASH the Best Diet … Ever?

Could it be? Is there really a “best diet?” If such a thing exists, the Dietary Approaches to Stop Hypertension (DASH) eating plan may just be it. In 2017, for the seventh year in a row, an expert panel of health and nutrition experts assembled by U.S. News & World Report rated DASH Best Overall Diet.

DASH has been repeatedly lauded by expert panels for its proven plan for healthy eating, diabetes prevention and heart health. With nearly 20 years of research to support it, the DASH Diet is recommended by both the 2010 and 2015 Dietary Guidelines for Americans, the American Heart Association and the National Heart, Lung and Blood Institute.

What’s unique about DASH is that it is really not a traditional diet but rather an eating plan that you can follow for life. It also works well for families, couples, co-workers and individuals. The focus is on food – simple, easy-to-prepare and tasty food. No pills or special ingredients. Simply food.

The DASH eating plan emphasizes whole grains, vegetables, fruits, lean protein and dairy foods. In fact, milk, cheese and yogurt are critical components of DASH because of the nutrients they provide. This combination of foods provides enhanced health benefits that are not seen when dairy foods are not included.

DASH was originally shown to be as effective in treating high blood pressure for some people as medications can be. Further research has confirmed this time and again, but also has shown that DASH can help reduce the risk for cardiovascular disease and diabetes while at the same time improving bone health. A 2016 study showed that a modified DASH diet with full fat dairy foods, no juice and fewer sugars maintained and enhanced the health benefits of DASH, including:

  • Similar benefit of lowering blood pressure
  • Reduced blood triglyceride levels
  • No difference in total LDL cholesterol
  • Did not reduce the blood HDL cholesterol levels

So, is it time for you to get started with the DASH eating plan? We can help with the information and tools you need. Visit https://odncouncil.org/dash/ to find DASH recipes to help you reach your daily goal for each food group.

 

 


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