MyPlate is the new graphic symbol recently released by the United States Department of Agriculture that replaces the USDA’s MyPyramid image. The MyPlate icon is a simple circle split into four sections that include protein, whole grains, fruits and vegetables; a circle shape next to the plate represents dairy products. The sections are different sizes to reflect the portions that are recommended. The new symbol is intended to be a simple visual cue that supports the 2010 Dietary Guidelines. Visit www.ChooseMyPlate.gov for more information.

Source: United States Department of Agriculture

The DASH (Dietary Approaches to Stop Hypertension) diet was developed to help people lower their blood pressure.  But, it is really a healthy plan for most people. The DASH eating plan is a diet rich in fruits, vegetables, and low-fat or nonfat dairy.  It also includes grains, especially whole grains; lean meats, fish and poultry; and nuts and beans.  In addition to lowering blood pressure, the DASH eating plan can help lower cholesterol and make it easier to lose weight.

Source: National Heart Lung and Blood Institute

Many believe that antioxidant supplements, such as vitamin E, will help prevent various medical problems including heart disease. However, there is no conclusive evidence that taking antioxidant supplements can reduce your risk of heart disease. Health experts recommend getting vitamin E through foods such as fruits, vegetables, whole grains, and vegetable oils. Talk to your doctor before adding a vitamin E supplement to your diet.

Source: American Heart Association

Mushrooms make a delightful addition to the healthy kitchen.  They’re skimpy on calories but generous on good nutrition and earthy flavor. There are many edible varieties, including the shitake, crimini, oyster, enoki, portabella and white button.  Grill, sauté, stir-fry or stuff mushrooms for a savory side dish.  Add them to pizza, pasta, salad, omelets, risottos, fajitas, and other vegetables like green beans or peas. Serve a grilled portabella mushroom cap on a whole grain bun for a “meaty” sandwich.  Store mushrooms in their original container or a paper bag for up to one week.

Who's ready for some burgers? 

As the weather starts to turn warmer and we break out the grills for cookouts and more, it's a good idea to take a look at our choice of beef, to see what we are grilling.  Do the numbers 85/15 on a package of ground round mean anything to you? 

If you think it describes the percentage of the meat that is lean (85) and the percentage that is fat (15), you’re right.  But here’s the catch: the numbers refer to the percent lean and fat based on weight, not calories.  A 4-ounce portion of ground round contains 240 calories and 17 grams of fat.  At nine calories per gram, that’s 153 calories from fat, about 64 percent.  Make sure you check out the Nutrition Facts panel for detailed nutrition information to ensure you are getting the healthiest burger for your grill.

The benefits from eating whole-grain foods go way beyond dietary fiber alone. Whole-grain foods, like whole-wheat bread, oatmeal and brown rice, are also rich in B vitamins, vitamin E, iron and antioxidants. Most importantly, a diet rich in whole-grain foods has been linked to reducing the risk of diabetes and coronary heart disease, and helping with weight maintenance. According to the 2010 Dietary Guidelines for Americans, we should aim to eat at least half of our grains as whole grains.

Source: U.S. Department of Agriculture