A recently aired commercial from a fast-food restaurant asked, “How do we make our cheesy bowl better?” And the answer was, “We put some bacon on it!” Never mind that the bowl WITHOUT the cheese has 680 total calories, 280 calories from fat, 2180mg of Sodium, 45mg of Cholesterol, 74gm of Carbohydrates and 26 gm of protein per serving, when cheese and bacon are added, the calories increase tremendously. Of course, the commercial has young active men eating the food and enjoying themselves which gives us the impression that if it is ok for them, it is ok for us, too.
I am sure that if anyone who is the least bit interested in their diet, they would have an overwhelming feeling of nausea come over them at the thought of putting this mix of nutrients into their bodies. This is the stuff that keeps healthcare workers, personal trainers, and the pharmaceutical industry and gym owners employed while putting the diners on the fast track to cardiovascular disease.
So, how does one eat right? There are two main ways to eat correctly: The older “Plate” and the newer “MyPlate” methods.
The “Plate” Method
Favored by Diabetic Educators and Registered Dieticians, the “Plate Method” involves dividing your meal plate into 3 sections:
- 1/4 of plate for a lean protein choice,
- 1/4 of plate for healthy carbohydrates, and
- 1/2 of plate for (low-carbohydrate) vegetables. You can sub out (or add in) to vary carbohydrate intake the following: a cup of fruit, a cup of yogurt and 8oz of low-fat diary drink. For more information, you can search the internet on this topic.
The “MyPlate” Method
The new “MyPlate” method was initiated by First Lady Michelle Obama along with the Agriculture Secretary Tom Vilsack earlier this year. This method involves dividing the plate into four sections:
- 1/4 of plate for fruits,
- 1/4 of plate for grains,
- 1/4 of plate for lean protein
- 1/4 plate for vegetables, along with a low-fat diary drink.
From the above methods, you can see their similarities. One thing they both have in common is the apparent lack of a “fat” food group as a choice on the plate. Examples of a “fat” food group choice are cheese, fried “anything”, bacon or sausage. Again, for more information on fat food choices, you can search the internet.
I hope this article clarifies the topic on the proper portions of food groups to eat at each meal. If you choose to follow either of these methods, you can be assured that your diet will improve and your body will reward you with better, longer and healthier performance.
Until next time, stay healthy.
Dion