What Should be on My Plate

What Should Be on My Plate? (Transcript)

Changing your diet after a heart event or procedure is not always so simple. You might be finding alternatives for snacks, switching up your usual recipes, and trying new foods. So, what should be on your plate?

Nutrition is an important factor in heart health. Adjusting your diet can help with recovery and reduce risk for future heart events. The MyPlate tool makes this change a bit easier.

When you were younger, you may have been introduced to the food pyramid. Well, MyPlate is a newer tool that shows you how small changes are made plate by plate to improve your health. At a glance, the MyPlate tool divides sections of the plate into different groups. MyPlate shows the five main food groups and their portion sizes in a meal. The food groups consist of fruits and vegetables, grains, protein, and dairy. As you can see, half of the plate is made up of fruits and vegetables, with more veggies than fruit. A quarter of the plate contains protein, and another quarter consists of grains. To the side, you have a cup of dairy as the daily recommended amount.

You might look at this plate and think it's easy because you eat some of these already. When you take a look at each group, you can see the variety of heart-healthy choices. We will go through which choices are generally best.

Fruits and vegetables

Let's start with fruits and vegetables. When choosing fruits, it is best to eat whole fruits, like an apple or banana. You want to avoid processed fruits like fruit juices or apple pie. Fruits are high in nutrients, so the more we process these, the less we get. If you are drinking fruit juices, one cup per day of 100% juice meets the daily recommended amount of fruit.

Vegetables are rich sources of energy and come in many shapes and sizes. There are leafy greens, legumes, starches, and many others. Potatoes are a common starchy choice, but they are often fried or filled with fatty toppings. Try adding in different vegetables to get creative with your meals, and do not be afraid. Vegetables are your friends, so you just have to find the ones that you like.

With both fruits and vegetables, try to mix up the colors as each type varies in health benefits. Healthy options include both frozen, fresh, and dried fruits and vegetables. If you choose canned vegetables, it is best to buy the ones that are labeled low sodium or no added salt. Remember to choose fruit that is canned in water or its own juice instead of syrup, which adds sugar.

Protein

When you think about protein, choose lean options like grilled chicken, fish, and eggs. Other choices include beans, peas, nuts, soy, and lentils. You want to avoid protein with high amounts of sodium and fat, such as red meats, cold cuts, and ground beef. Try substituting these with lean options such as ground turkey or fresh chicken.

Grains

Grains are either whole or refined, meaning they are unprocessed or processed. Whole grains include wheat pasta, whole grain breads, brown rice, oatmeal, and more. Whole grains often do not have added sugars and have a higher amount of fiber.

Dairy

Lastly, dairy products should be low fat, like Greek yogurt, 1% milk, or skim cheeses. Dairy products have high amounts of vitamin D and calcium but are optional in the diet. These products can be replaced with plant-based items like almond milk.

Overall, the goal is a balanced plate using these general guidelines.

Sweets, salt, and cooking

Now that you know the MyPlate tool, you may notice a difference between the food pyramid and this tool. There are no sweets and processed foods. Making that change can be challenging. Try creating smaller daily goals to limit eating sweet, processed, and salty foods to eat heart-healthy.

When it comes to preparing our food, remember to avoid adding salt or sodium. When you are shopping, look for low sodium or no added sodium. Try cooking your foods with spices and herbs such as garlic, basil, or others. Use a moderate amount of healthy oils such as olive, coconut, and avocado, and avoid using butter and vegetable oil.

Wrap-up

Eating fresh produce and unprocessed foods can help you achieve a balanced diet while increasing heart health. Using the MyPlate tool can guide your nutritional choices to eat heart-healthy. By eating a balanced diet, you can manage your weight and meet your body's nutritional needs. Your care manager will work with you to make these changes to your diet step by step, plate by plate.

Thanks for watching What Should Be on My Plate? You can visit MyPlate.gov or the resource section in the app for more information on how to eat a heart-healthy diet.

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