🍛 MyPlate -(STEP 5 ALTERNATIVE)-The Easiest Meal Plan Ever ( For Weight Loss/Prediabetes/Diabetes)
What Is MyPlate, and Why Did the USDA Create It?
You can use MyPlate to see how to fill your plate in a healthy way at each meal. The U.S. Department of Agriculture's Dietary Guidelines for Americans say that you should fill up half of your plate with fruits and veggies at meals. This is what MyPlate does to help you do that.
The model says to fill up the last two quarters with grains and lean protein, ideally whole grains. It's all about getting the right amount of nutrients.
Clearly, this is a very different mix of ingredients than what many places use to make their food. If you cook at home, your plate might not look like this either.
But that should be changed for a good reason. A study released in April 2019 found that following MyPlate is just as good as watching calories for losing weight, reducing waist size, and making you feel full. IPlate might be a simpler way to lose weight while still being just as helpful.
There is a lot of solid evidence to back up the MyPlate model as well. For example, a study that came out in March 2021 in Circulation tracked more than 108,000 people for about 30 years.
The study found that during that time, eating the recommended amounts of fruits and veggies lowered the risk of death. Also, a study that came out in July 2020 in BMJ found that people were less likely to get type 2 diabetes if they ate more whole carbs, which is what MyPlate recommends. People who ate the most whole grains were 29% less likely to get type 2 diabetes than people who ate the least.
How to Interpret MyPlate, and the Foods You’ll Find in Each Group
Fruit Should Make Up Slightly Less Than ¼ of Your Plate (1.5 to 2.5 Cups Daily)
Fruits in a can and 100% fruit juice count toward your daily intake, but MyPlate and registered dietitians both say that you should eat fruits as much as possible in their whole, unprocessed state.
When you juice fruit, the fiber that is good for you is taken out, leaving you with a sugary drink that can make your blood sugar rise and make you gain weight. Also, a lot of store-bought drinks have extra sugar in them.
Here are some examples of fruit to focus on:
Apples
Bananas
Berries (such as strawberries, blueberries, and raspberries)
Coconut
Dragon fruit
Elderberry (safe to eat when cooked)
Grapefruit
Grapes
Kiwi
Melon (such as watermelon, cantaloupe, and honeydew)
Oranges
Papaya
Peaches
Pears
Plums
Pomegranate
Vegetables Should Make Up at Least ¼ of the Plate (2 to 4 Cups Daily)
Adding vegetables to any meal is a great idea because they are full of the vitamins and minerals your body needs to stay healthy, like potassium, which helps bones and muscles.
But did you know that the best way to enjoy vegetables is to eat a variety of them throughout the day and week? That's because each type of vegetable has a different mix of minerals and vitamins. Eating a wide range of vegetables will help you get all the nutrients you need.
Asparagus
Beets
Broccoli
Leafy greens (such as kale, Swiss chard, collard greens, spinach, etc.)
Lettuce
Romaine
Carrots
Tomatoes
Bell peppers
Beans and legumes
Corn
Peas
White potatoes and sweet potatoes
Cauliflower
Cucumbers
Mushrooms
Onions
Squash
Lean Protein Should Make Up ¼ of Your Plate (About 5 to 7 Ounces Daily)
As with vegetables, a diet with a variety of lean protein sources gives your body a broader range of the valuable nutrients it needs, notes the USDA. Lean protein sources are lower in fat and calories and include plant-based proteins, such as beans and tofu, as well as meat, poultry, and fish, such as 93 percent lean ground beef or turkey and skinless chicken breast.
Beans/legumes
Edamame, tofu, tempeh, seitan
Nuts (such as walnuts, pecans, and almonds) and seeds (such as sunflower seeds, chia seeds, and flaxseeds)
Eggs
Fish (such as trout, salmon, tilapia, and tuna)
Boneless, skinless chicken
Lean ground turkey (93 percent lean)
Lean cuts of beef and pork (in moderation)
Grains Should Make Up ¼ of Your Plate (5 to 10 Ounces Daily, at Least ½ From Whole Grains)
All grains count, but whole grains (those in their most natural and unprocessed state) provide the most fiber, vitamins, and minerals. As a result, MyPlate recommends getting at least half of your grains from whole grains, but more than half is even better!
Barley
Brown rice
Farro
Oats or oatmeal
Quinoa
Whole-grain bread (look for whole-grain flour as the first ingredient listed)
Whole-grain cereal (look for whole grains as the first ingredient listed)
Whole-grain crackers (look for whole grains as the first ingredient listed)
Aim for 1 Serving of Dairy per Meal (3 Cups Daily)
Dairy is a healthy food that can be added to a healthy diet because it is full of protein, calcium, and minerals like iron. As much as possible, pick fat-free or low-fat (1%) versions. That will help you eat less heavy fat.
To improve your heart health, the American Heart Association says to swap foods that are high in saturated fat for foods that are high in monounsaturated and polyunsaturated fats. About 90% of Americans don't get enough dairy each day to meet their nutritional needs, according to MyPlate.
Plant-based milks that aren't soy may not be on MyPlate, which may make you wonder why you like them. Unfortunately, a lot of plant-based milks don't have the same health benefits as dairy and soy milks.
This is especially true when it comes to protein, calcium, and vitamin D. This is why they are not suggested on MyPlate.
But keep in mind that there are always new plant-based milks on the market, and the MyPlate rules are only looked at every so often. There is a chance that more plant-based milk products will be added in the future if they meet MyPlate's nutritional guidelines.
Fat-free or low-fat (1 percent) milk
Fat-free or low-fat (1 percent) plain yogurt
Fat-free or low-fat (1 percent) cottage cheese
Reduced-fat cheese
Soy milk
Try to Use Liquid Oils Daily
Not all oils and fats are the same! As often as possible, you should eat foods with healthy fats like the ones on this list. You can add oil to your food and this amount will still fit!
(Please note that coconut oil is not as healthy as the oils below because, according to Harvard Health Publishing, it is 90% heavy fat.)
Olive oil
Olives
Vegetable oil
Canola oil
Avocado
Nut butters
Nuts and seeds
Cut Back on Added Sugars
The things you leave off your plate can be just as important as the things you put on them. That's why MyPlate says you should eat less food with extra sugars.
This is a big deal because sugar is put to food all the time. If you want to limit the amount of added sugar you eat, read the nutrition facts and ingredients lists on everything from coffee drinks to tomato sauce (at least in the short term).
It is also suggested by MyPlate that you drink more water instead of sugary drinks like pop, sports drinks, and lemonade. Eating a piece of fruit instead of a sweet treat like cake or cookies can also help you eat less added sugar. If you really want a sweet treat, you can split a traditional dessert with a friend or loved one.
