Balance & Moderation: The Nutrition Dream Team
Have you ever felt overwhelmed by the abundance of nutrition information in our world today? It seems that everyone has an opinion, a recommendation or a miracle fix that they believe will lead to optimal health for the masses. From the carnivore diet to elimination of all seed oils to the necessity of supplementation to fads from back in the day like Slim Fast or the cabbage soup diet, there seems to be multitudes of ever-evolving, quick-fix nutrition fads thrown into our laps. These trends often miss the big picture. Unfortunately, optimal nutrition and health will not be achieved with a new restrictive diet or a single addition or subtraction of a certain food — it’s actually much simpler.
Optimal nutrition derives from moderation, balance, and eating food that brings you joy!
Enter the MyPlate method.
Created by the USDA, the MyPlate method is a visual representation of a balanced plate. This simple, yet effective tool was developed to help you make healthier food choices in a way that is balanced and easy to put into practice.
To follow the MyPlate method, simply divide your plate into four quarters and fill in your favorite foods from each food group:
Grains: our primary energy source. Opt for whole grains more often like brown rice, quinoa, oats, etc. to promote sustained energy.
Protein: crucial for muscle repair and immune function. Focus on lean meats, fish, or plant-based proteins for heart health.
Fruits: provide fiber, vitamins, minerals, antioxidants and energy. Eat a variety of colors to maximize nutrients.
Vegetables: provide fiber, vitamins, minerals and antioxidants. Choose fresh, frozen or even canned options to fit in, and experiment with different cooking methods.
Lastly, you can add a side of dairy like milk or yogurt, or even add a bit of cheese into your meal, to ensure adequate calcium intake.
Why MyPlate?
Many of us tend to over-consume one or two food groups (often protein or grains) while neglecting fruits and vegetables. The MyPlate method can help you:
Diversify your meals
Avoid overeating one particular food group
Encourage variety
Focus on portion control
Consume more nutrient-dense foods
All of this results in balanced eating habits that can have long-lasting benefits on your overall health. It’s a realistic and sustainable approach to eating that doesn’t require extreme dietary changes but instead encourages a mindful, balanced way of living.
What else?
The MyPlate approach can be extremely beneficial for physical health, but this tool can also make a positive impact on your mental health! But, how?
Consuming a variety of essential nutrients, specifically omega-3 fatty acids, magnesium, and B vitamins have potential to support brain health, improve mood, and reduce symptoms of anxiety or depression.
A balanced plate helps to stabilize blood sugar levels, which can prevent mood swings, irritability, and energy crashes.
Filling up more than half of your plate with fiber-containing foods (fruits, vegetables and whole grains) will support a healthy gut microbiome. Research shows that a well-balanced gut can positively influence mood, stress levels, and overall brain function.
Seems easy enough!
By offering a clear structure, the MyPlate method takes the guesswork out of eating, making it simpler to maintain healthy habits without feeling overwhelmed. But simple does not always mean easy. Following the MyPlate method can be challenging, especially when eating out. Also, nutrition is not one-size-fits-all. This strategy can be very beneficial for multiple different health conditions such as obesity, hypertension, and hyperlipidemia but it certainly is not the right approach for everyone. If you need help implementing this tool into your daily practice or if you need a more individualized approach, please set up a nutrition consultation with me! I can help you implement an individualized approach to your unique nutrition goals.
Ultimately…
MyPlate isn’t just a guideline; it’s a lifestyle that can lead to better health, improved energy, and greater overall wellness. So in the future, I encourage you to be weary of the quick-fixes, bold claims and single-solution nutrition endorsements. Instead, consider utilizing a balanced nutrition approach and filling your plate with a colorful mix of foods every day. As a registered dietitian, I can confidently say that moderation, balance and finding joy in eating will be the most important tools to help you achieve sustained health and happiness!
You’ve got this,
Macy
Resources
https://www.myplate.gov/eat-healthy/what-is-myplate
https://pmc.ncbi.nlm.nih.gov/articles/PMC5481805/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7352515/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6770181/