Shaping Up Your Plate: Q&A of the Day

Q:  Do starchy vegetables like corn count as vegetables on the MyPlate place setting?

A: Starchy vegetables are part of the vegetable group.  Starchy vegetables include potatoes, lima beans, corn and green peas.  Other vegetable sub-groups include dark greens like spinach and broccoli, red and orange colored vegetables like carrots and yams, as well as the special category of beans and peas like lentils and pinto beans.  Maximize the wide variety of nutrients, antioxidants and phytochemicals that you can get from different sub-groups of vegetables by choosing variety as you fill half your plate with fruits and vegetables.  Visit the website ChooseMyPlate.gov to learn how many servings from each of the five sub groups are recommended weekly for a person of  your age and gender.  For example, the dietary guidelines recommend that 19-30 year old males eat as much as 2 cups of dark green, 6 cups of starchy, 2 cups of red and orange, 2 cups of beans and peas, and 5 cups of "other" vegetables per week.

Shaping Up My Plate Q&A

Q: How do I know which kinds of protein are the best?

A: With protein food choices, variety is the key.  Animal protein like meat and poultry and plant based proteins like soy, nuts and beans are all included in the protein foods group.  Since most Americans eat too much protein, MyPlate recommends less meat and more choices from the wide range of foods in the protein group.  In addition to traditional meat and poultry entrees, make sure to include non-meat choices and choose seafood at least twice a week.  Meatless soy products like veggie burgers and tofu are becoming more and more popular.  Keep in mind that beans and peas like kidney or pinto beans, black eyed or split peas are nourishing plant protein foods that are also high in fiber.

MyPlate Q&A Series Continues!

Q: I eat smaller meals and snacks throughout the day instead of 3 large meals, do I need to have all of the MyPlate food groups each time I eat?

A: The MyPlate place setting is a visual guide or model for healthy eating.  The model is designed to encourage you to eat the recommended amount from each of the food groups.  Even if your plate does not look exactly like MyPlate 100% of the time, strive to get the right balance of each food group over the course of the day.  For example, to get the amount of vegetables you need, it is helpful to include a salad or carrot sticks and humus or other vegetables throughout the day.  Whether you eat 3 main meals or smaller meals, most people rarely include enough foods from the fruit, vegetable, whole grain or dairy groups and MyPlate is a constant reminder to include them at meals, small or large, whenever possible.

"MyPlate" Q&A Today!

Here's the second question of the Q&A series about shaping up your plate! Find out if MyPlate is just a typical fad diet bound for failure, or something doable and obtainable to meet your optimum health!

Q.  There are so many different diets, is this new MyPlate diet easy to follow or is this just the newest fad?

A.  The new MyPlate food icon is neither a fad nor a diet.  The MyPlate food icon was designed as a visual reminder to help the public make healthy food choices as recommended by the Dietary Guidelines for Americans.  In addition to the MyPlate icon and general information about the food groups, there are many interactive tools on the ChooseMyPlate.gov website that are designed to help Americans move towards better overall health.  The website tools help you to set goals for healthy choices, calculate the number of calories that's right for you, choose sample meal plans for good health, and track your meals and physical activity.

MyPlate for Better Health

To celebrate the last weeks of March, National Nutrition Month, a series of Q&A's will be posted about the new MyPlate icon.  This National Nutrition Month learn all about the MyPlate and you can shape up your plate every day!

Q: Why did the pyramid go away after so many years?

A: Introduced in 1992 and updated in 2005, a pyramid has been used as the symbol to help the public follow the Dietary Guidelines for Americans for decades.  While the pyramid focused on food groups and amounts of food that should be eaten from each group daily, it was not easy for the general public to translate the information into a meal.  The new MyPlate icon builds on the familiar mealtime image - a plate - by visually encouraging consumers to prioritize food choices and build healthy meals.

  March is National Nutrition Month:

Time to Get Your Plate in Shape

This March join the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) in celebrating National Nutrition Month.  This year’s National Nutrition Month theme is “Get Your Plate in Shape” and encourages everyone to remember to include a variety of fruits, vegetables, whole grains, lean proteins and low fat or fat free dairy on their plates every day.

The MyPlate icon is a picture of how most of us should try to eat for better health.  The change from the pyramid to the plate was made after consumer research showed that a picture of a healthy plate filled with the right balance of healthy foods was the clearest way to communicate the new Dietary Guidelines.  If your plate looks like the MyPlate, then you are taking steps to better health!

MyPlate encourages you to:

·         Make half your plate fruits and vegetables

·         Make at least half your grains whole grains

·         Vary your protein choices

·         Switch to skim or 1% milk

During the month of March, FAQ’s about MyPlate will be posted on the blog.  Stay tuned and learn how incorporating messages from MyPlate can help you take steps toward better health!

The Truth About Chocolate - Bitter or Sweet?

Happy Valentines Day!  Did you know that 5% of all annual chocolate sales take place on Valentine's Day? ECU Campus Dining is here to give you all of the facts about chocolate to help you decide if it is worth buying your sweetie that box of chocolates, or you should stick to the cards and flowers.

These days, chocolate is gaining a reputation as being: "Great for me! It has tons of antioxidants, right? So I can eat as much as I want!" We wish that were always the case, but not necessarily.

THE FACTS ABOUT THE HEALTH BENEFITS OF CHOCOLATE:

• Chocolate comes from cocoa beans, which are bitter and full of antioxidants called phenols, which have been shown to reduce blood pressure!
• However, most chocolate we as consumers buy does not taste quite as bitter or look like a cocoa bean, which means it was heavily processed.  The process, called alkalization, removes the bitter flavor, therefore removing a high portion of antioxidants. 
• Most people buy chocolate in the form of "milk chocolate."  This chocolate is less than one third cocoa, and made of mostly milk and sugar, making it a high calorie, high fat snack.  Milk has also been shown to cancel out some of the antioxidants.
• Experts recommend switching over to dark chocolate, which by definition is a cocoa mass of over 35%.  Aim for 70%! The higher the cocoa mass, the more health benefits and antioxidants, and the less sugar.  
• Everything in moderation!  Even dark chocolate is high in sugar and saturated fats.  Even one of the top choices of dark chocolate on Fooducate, Green & Black's 85% Dark Chocolate, has 250 calories in one single serving, 60% of your daily value for saturated fat, and 2 teaspoons of sugar.  

The bottom line: This Valentine's Day, or really any day, one or two squares of dark chocolate are a semi-healthy, pleasurable treat, and a thoughtful and tasty gift.  Just make sure the chocolate is 70% or higher cocoa content, and share with your Valentine, aiming to eat less than the serving size.  And for those mourning being alone this Valentine's day--buy yourself some dark chocolate, eat half a serving, and save the rest for another day!

February is American Heart Month!

Load Up On These Heart Healthy Super Foods This Month To Protect Your Heart & Blood Vessels:


Salmon & Tuna – Omega-3 fatty acids in these fatty fish will help boost the immune system, reduce blood clots and atherosclerosis!
Oatmeal – Oatmeal is packed with omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, and soluble fiber, which will lower blood pressure and cholesterol.  Top hot oatmeal with fresh berries, or try oatmeal-and-raisin cookies!
Black & Kidney Beans – Beans are a great source of cholesterol lowering soluble fiber, B vitamins, and magnesium. Top your salads with these beans or enjoy a bowl of chili!
Berries – Blueberries, cranberries, strawberries, and raspberries are all potent antioxidants, and especially high in polyphenols.  They will increase good cholesterol and reduce blood pressure!
Dark Chocolate – A truffle a day lowers blood pressure, just be sure to choose 70% or higher cocoa content!

Nutrition Benefits of Winter Super Foods

Winter Super Foods

What is a “super food”?  There is no single definition, but generally the term refers to foods that are rich in disease fighting nutrients like vitamins and minerals, fiber, heart healthy fats and other natural antioxidants and phytochemicals that support good health.  Many of nature’s super foods are abundant in the spring and summer when fresh fruits and vegetables are at the peak of the harvest.  But winter super foods are everywhere – if you know what to look for.  Winter super foods are special.  They are packed with beneficial nutrients, they are available all winter long and they are “super” for other reasons too.

Fresh for the Season

A surprising number of super foods are in-season in the winter.  Oranges, kiwi, winter squash, kale, collard greens, and sweet potatoes are a few.  They are all at their freshest during the winter months and are a great way to eat fresh and healthy despite the cold weather.

Can Take the Heat

Many of winter’s super foods can take the heat in your kitchen.  They are perfect for soups, stews, chili’s or hot breakfast cereals.  Whole grains like barley, cracked wheat, steel-cut oats, brown rice or quinoa; lentils and other beans like navy, white, great northern or kidney beans are just a few examples.

Inexpensive and Easy to Prepare

Lots of winter’s super foods are among the least expensive choices in the grocery store.  Whole grains in bulk, dried or canned beans, fresh squash or winter greens are all just pennies per serving and easy to prepare.  Fill your winter with super foods of the season!

Super Winter Picks

Kale & Collard Greens: Both belong to the cabbage family (cruciferous). They are filled with cancer fighting substances and are in-season during the winter months.

Oatmeal: Experts believe that the soluble fiber in oatmeal helps reduce blood cholesterol by acting like a sponge.  Start each winter day the heart healthy way with a steaming bowl of oatmeal.
Beans: Very low in fat and high protein, with fiber and cancer fighting phytochemicals.  Try replacing meat with beans a few times each week this winter.

Almonds: Filled with immune boosting vitamin E, protein, fiber and heart healthy fats.  A handful of almonds (about 23) are the perfect snack.

Sweet Potatoes: Sweet potatoes are loaded with vitamin A for healthy vision and strong bones.  They are also loaded with fiber and vitamin C.

Barley: An excellent source of cholesterol lowering soluble fiber and a great choice for keeping blood sugar under control.

Salmon: A good source of heart healthy omega 3’s all winter long.

Antioxidants protect your cells from damage.  The most well known are vitamins A, C and E, beta-carotene and lycopene.  Antioxidants are found in a variety of fruits, veggies, nuts and some fish.

Phytochemicals are found in plant foods.  They have many protective benefits such as reducing inflammation, preventing infection and even curbing cancer.

Dietary Fiber helps reduce cholesterol levels and lower the risk of heart disease.  Many high fiber foods such as beans and whole grains also help provide a feeling of fullness with fewer calories.

Get Fooducated

Fooducate Fridays

An App A Day! -- Fooducate is a free app designed for iPhones and Android Smart Phones, and also in website format at www.fooducate.com.  The purpose of this app is to provide practical advice for buying healthy food at the supermarkets and grocery stores.  After you download the app, it allows you to scan any food or beverage’s barcode and find out how healthy that food is based on a grade from A through D.  There are over 160,000 products in the Fooducate database, and the number is growing daily!  Once a product is scanned, the software analyzes the information in the nutrition panel and ingredient list, and gives positive and negative information about the ingredients, sodium content, fat content, nutrients, etc.  Fooducate provides reasons as to exactly why the product earned the grade it received, revealing secrets manufacturers do not want consumers to notices such as excessive sugar, trans fat, additives and preservatives, high fructose corn syrup, controversial food coloring, and many others. On top of that, Fooducate will then suggest healthier alternatives which are similar to the product scanned, but maybe a different brand or type of product.  This app also allows you to scan multiple food items to compare the nutritional information and recommend the healthier choice.

Every Friday at ECU is now Fooducate Friday!  Check the ECU Campus Dining Facebook page, and participate in the Fooducate Friday challenges which will require using the Fooducate app on your iPhone, Android, or the Fooducate website.  Prizes will be given out to the first person to respond to the Facebook posts with the correct answer.