Healthy Eating Plan

What to do:

The key to success is to learn the art of cooking and modification.  Your menu planning that includes the ingredients which have been one of our plans to achieve our goal will also be your great help for substitution.

Sample modifications you can apply in your everyday menu:

 

Sample substitutions you can apply in your everyday menu:

Healthy Shopping

THE THING TO DO?

Learn to read labels.  Below is a sample of a food label.  It is not always as precise as this as each company varies as much as not every item can accommodate big labels.  But if you already learned how to use labels, especially the Nutrition Facts, with just the values you would know already without explanation.

Smart Snack

Menu Suggestions

On our second month, we have discussed meal planning.  We have iterated the importance of planning the menu, how to make one and which to include within the menu.  And on the succeeding months we have touched on the 3 main meals: breakfast, lunch and dinner.  Now we are on snacks and we will go back to the basic, planning the menu is important because it is your well structured guide to partake only of healthy foods.  And so you have to start doing your weekly menu with the 3 main meals and the 2 snacks in between (bedtime snack or the 3rd snack is applicable to diabetics whose blood sugar drops in the morning). We will use the menu we used on our second month and include the supposed snacks in between. Only, the amount from the meals and snacks will have to be adjusted for your total caloric intake for the day be met (e.g. 1200 calories, 1500 calories).

Below is the sample menu that will best be done every week.

Calories Count

What to do:

  • Have a plan and set up a goal such as swimming every weekend, enroll in ballroom dancing for a 3 times a week classes, invite a friend to go walking with you for 30 minutes every morning, or any other activity that you will enjoy.
  • Combine your activities that will match up with your schedule.  Most often we say that we don’t have time to exercise.  But if we schedule it well and make it a priority, we can do it.
  • Alternate with the appropriate type of exercise needed, aerobic, strength training, flexibility, muscle building, etcetera.  It does not always have to be one type every time.  This will spare boredom.
  • Limit your sit-down times like TV watching, playing at the computer, and the likes.  Couch potatoes are commonly overweight and have different illnesses.
  • Move as much as possible.  Take the stairs than the elevator, walk to the store if not so far away than riding the car, use the TV dial than the remote, offer to walk the dog, etcetera.
  • Remind yourself with this ACTIVITY PYRAMID, print and post in your room where you can often see.

 

Why Do We Have To Fill Half Of Our Plate With Vegetables?

Let’s face it, most Americans eat with their plates filled with starchy foods like the all-time favorite mashed potatoes (or fries!) and of course – meat (favorites being burgers and steaks!) You’ll be surprised if you can see some veggies on the plate, anywhere. This just proves that people are totally unaware of what SHOULD really be on their PLATE as well as the proper serving sizes. Health concerns arose because of the rapid growth in cardiovascular disease, diabetes, and obesity cases all over the US. With this in mind, the US Department of Agriculture (USDA) launched “MyPlate”, a tool which shows a picture of a plate divided into four portions (Fruits, Vegetables, Grains and Protein plus Dairy on the side). Well, if you will ask me, it was just a simpler version of the Food Pyramid Guide because it’s all visual and easier to follow. But it lacks a bit of information which I believe is very important to know – it didn’t say how big the plate should be and you have to hunt to find the ideal portion size or percentage of food per category. And these factors ultimately affect our caloric intake per day.

So the question is, are you one of them? Are you confused and still don’t have a clear picture on how much food portion should really be on your plate? And also how big your plate should be?

Like we always say, when it comes to food… SIZE DOES MATTER!

Especially when you are watching your weight, or trying to maintain a healthy lifestyle.

Over time, plates are getting bigger and bigger in size.

People nowadays use dinner plates which are 10 to 12 inches in diameter, but the American Diabetes Association recommends a 9 inches in diameter only, because the bigger the size, the more calories you get in your meals.

The HALF PORTION should contain Non-Starchy Vegetables (leafy greens, yellow and red veggies), a Quarter Portion for Lean Meat (about the size of a deck of cards), and another Quarter Portion for 2 servings of Starchy Vegetables it could be any of the following: beans, grains, bread or potatoes. A serving of Milk and Fruit should also be included in the diet but it is represented outside the plate.

I’m sure you would want to know “Why should half of your plate be filled with VEGGIES?

The answer is very simple – this is the best and the only way you can achieve “optimum health”. It is patterned after the American Diabetes Association’s “CREATE YOUR PLATE” or also known as the “HEALTHY PLATE METHOD”. This way you significantly reduce the amount of calories you consume in your meals, but would likely be better nourished and definitely feel full afterwards. This approach helps lower your total calories by half. Because NON-STARCHY VEGETABLES are naturally 95% water, most are very low in calories and don’t contain any fats at all, which are known to be beneficial to those aiming to lose weight. People with diabetes and cardiovascular disease will also benefit from this because eating this way, you get a high amount of fiber which helps lower sugar and cholesterol levels in the blood.

VEGETABLES are important and should be included in everyone’s daily diet because it contains key nutrients and beneficial compounds: fiber, vitamins (vitamin A, B-complex, C and K), minerals (potassium, calcium, magnesium, selenium, and iron), and phytochemicals (these are non-nutritive compounds that help prevent free radicals from damaging cells in the body which may lead to chronic diseases like cardiovascular disease, diabetes and cancer.

Penn State University conducted a study in 2008, where the results showed the effectiveness of this HALF PLATE diet. Participants who used this method consumed fewer calories without feeling hungry, as compared to those who used plates with smaller portions of vegetables and larger portions of meats and grains. An additional study published in the “Archives of Internal Medicine” in 2007, showed that participants with Type 2 Diabetes who used store-bought portion-control plates shed more pounds and had better blood sugar control even with less medication than those who received usual care in the form of dietary teaching.

Need I say more?

There is no doubt that veggies are good for you, all you have to do is prepare it with less fat and salt. Your options are endless, just use fresh herbs and spices to add flavor in your veggie dish. Be creative and make it colorful – best if you could use all of the five colors (green, orange, purple, white, and red). Then fill half of your 9″ plate with it. Start now, practice the Plate Method wherever you are and you’ll be sure you’re on the right track with your diet!

 


Sources:

  1. United States Department of Agriculture: “MyPlate”. accessed December 20, 2011.  www.choosemyplate.gov.
  2. American Diabetes Association: “Create Your Plate”. accessed December 20, 2011. www.diabetes.org.
  3. New York Health and Hospitals Corporation – Diabetes Wellness Center: “Portion Control”. accessed December 20, 2011. www.nyc.gov.
  4. University of North Carolina School of Medicine: “The Plate Method”.  accessed December 20, 2011. www.med.unc.edu.
  5. University of California San Francisco Medical Center – ILD Nutrition Manual: “Plate Method for Healthy Meal Planning”. accessed December 20, 2011. www.ucsfhealth.org.
  6. Nanci Hellmich. “Small Diet Tricks Seem to Work, Says Experts at Obesity Society”;  USA Today; accessed December 20, 2011. www.usatoday.com.
  7. Archives of Internal Medicine Vol. 167 No. 12, June 25, 2007: “Portion Control Plate for Weight Loss in Obese Patients with Type 2 Diabetes Mellitus”; Sue D. Pedersen, MD, FRCPC; Jian Kang, MSc; Gregory A. Kline, MD, FRCPC. accessed December 20, 2011. www.archinte.ama-assn.org.
  8. The American Institute for Cancer Research: “The New American Plate: How It Works, Proportion and Portion Size”. accessed December 20, 2011

VEGGIE TALK: Why Do We Have To Fill Half Of Our Plate With Vegetables?

Let’s face it, most Americans eat with their plates filled with starchy foods like the all-time favorite mashed potatoes (or fries!) and of course – meat (favorites being burgers and steaks!) You’ll be surprised if you can see some veggies on the plate, anywhere. This just proves that people are totally unaware of what SHOULD really be on their PLATE as well as the proper serving sizes. Health concerns arose because of the rapid growth in cardiovascular disease, diabetes, and obesity cases all over the US. With this in mind, the US Department of Agriculture (USDA) launched “MyPlate”, a tool which shows a picture of a plate divided into four portions (Fruits, Vegetables, Grains and Protein plus Dairy on the side). Well, if you will ask me, it was just a simpler version of the Food Pyramid Guide because it’s all visual and easier to follow. But it lacks a bit of information which I believe is very important to know – it didn’t say how big the plate should be and you have to hunt to find the ideal portion size or percentage of food per category. And these factors ultimately affect our caloric intake per day.

So the question is, are you one of them?  Are you confused and still don’t have a clear picture on how much food portion should really be on your plate? And also how big your plate should be?

Let’s take a minute and reflect on your plate…

  1. 1. What size is it?   9″____     10″ ____    11″____    12″____ in diameter.
  2. Generally, what is the largest serving of food on your plate?
    Starchy Foods (Potatoes, Corn, Peas, Beans) ______   Meat ______   Vegetables ______
  3. Generally, what is the second largest serving of food on your plate?
    Starchy Foods (Potatoes, Corn, Peas, Beans) ______   Meat ______   Vegetables ______
  4. Generally, what is the third largest serving of food on your plate?
    Starchy Foods (Potatoes, Corn, Peas, Beans) ______   Meat ______   Vegetables ______

Like we always say, when it comes to food… SIZE DOES MATTER! Especially when you are watching your weight, or trying to maintain a healthy lifestyle.

Over time, plates are getting bigger and bigger in size. People nowadays use dinner plates which are 10 to 12 inches in diameter, but the American Diabetes Association recommends a 9 inches in diameter only, because the bigger the size, the more calories you get in your meals.

The HALF PORTION should contain Non-Starchy Vegetables (leafy greens, yellow and red veggies), a Quarter Portion for Lean Meat (about the size of a deck of cards), and another Quarter Portion for 2 servings of Starchy Vegetables it could be any of the following: beans, grains, bread or potatoes. A serving of Milk and Fruit should also be included in the diet but it is represented outside the plate.

I’m sure you would want to know “Why should half of your plate be filled with VEGGIES?

The answer is very simple – this is the best and the only way you can achieve “optimum health”. It is patterned after the American Diabetes Association’s “CREATE YOUR PLATE” or also known as the “HEALTHY PLATE METHOD”. This way you significantly reduce the amount of calories you consume in your meals, but would likely be better nourished and definitely feel full afterwards. This approach helps lower your total calories by half. Because NON-STARCHY VEGETABLES are naturally 95% water, most are very low in calories and don’t contain any fats at all, which are known to be beneficial to those aiming to lose weight. People with diabetes and cardiovascular disease will also benefit from this because eating this way, you get a high amount of fiber which helps lower sugar and cholesterol levels in the blood.

VEGETABLES are important and should be included in everyone’s daily diet because it contains key nutrients and beneficial compounds: fiber, vitamins (vitamin A, B-complex, C and K), minerals (potassium, calcium, magnesium, selenium, and iron), and phytochemicals (these are non-nutritive compounds that help prevent free radicals from damaging cells in the body which may lead to chronic diseases like cardiovascular disease, diabetes and cancer.

Penn State University conducted a study in 2008, where the results showed the effectiveness of this HALF PLATE diet. Participants who used this method consumed fewer calories without feeling hungry, as compared to those who used plates with smaller portions of vegetables and larger portions of meats and grains. An additional study published in the “Archives of Internal Medicine” in 2007, showed that participants with Type 2 Diabetes who used store-bought portion-control plates shed more pounds and had better blood sugar control even with less medication than those who received usual care in the form of dietary teaching.

Need I say more?
There is no doubt that veggies are good for you, all you have to do is prepare it with less fat and salt. Your options are endless, just use fresh herbs and spices to add flavor in your veggie dish. Be creative and make it colorful – best if you could use all of the five colors (green, orange, purple, white, and red). Then fill half of your 9″ plate with it. Start now, practice the Plate Method wherever you are and you’ll be sure you’re on the right track with your diet!

 


Sources:

  1. United States Department of Agriculture: “MyPlate”. accessed December 20, 2011. www.choosemyplate.gov.
  2. American Diabetes Association: “Create Your Plate”. accessed December 20, 2011. www.diabetes.org.
  3. New York Health and Hospitals Corporation – Diabetes Wellness Center: “Portion Control”. accessed December 20, 2011. www.nyc.gov.
  4. University of North Carolina School of Medicine: “The Plate Method”. accessed December 20, 2011. www.med.unc.edu.
  5. University of California San Francisco Medical Center – ILD Nutrition Manual: “Plate Method for Healthy Meal Planning”. accessed December 20, 2011. www.ucsfhealth.org.
  6. Nanci Hellmich. “Small Diet Tricks Seem to Work, Says Experts at Obesity Society”; USA Today; accessed December 20, 2011. www.usatoday.com.
  7. Archives of Internal Medicine Vol. 167 No. 12, June 25, 2007: “Portion Control Plate for Weight Loss in Obese Patients with Type 2 Diabetes Mellitus”; Sue D. Pedersen, MD, FRCPC; Jian Kang, MSc; Gregory A. Kline, MD, FRCPC. accessed December 20, 2011.
    www.archinte.ama-assn.org.
  8. The American Institute for Cancer Research: “The New American Plate: How It Works, Proportion and Portion Size”. accessed December 20, 2011