Get your plate in shape during National Nutrition Month

  • Published
  • By 1st Lt. Denise Campbell
  • 60th Medical and Diagnostic Therapeutics Squadron
TRAVIS AIR FORCE BASE, Calif. --  March is here and National Nutrition Month is upon us. David Grant USAF Medical Center dietitians and health promotion educators are busy throughout the month spreading the word of good nutrition and healthy lifestyles to Travis members.

Outreach events are planned for patients and staff at DGMC, dorm residents, child development center children and commissary patrons. Information also is available via static displays at the Sierra Inn and fitness center.

This year's theme, chosen by the Academy of Nutrition and Dietetics, is "Get Your Plate in Shape." Last June, the United States Department of Agriculture replaced the iconic food pyramid with a new graphic, MyPlate.

The size of each food group on MyPlate indicates how much of a person's plate should be filled with those foods.

"MyPlate is a wonderful graphic for visual learners, as it eliminates the need to translate the message to mealtime," said Craig Saewong, 60th Diagnostics and Therapeutics Squadron registered dietitian. "One of MyPlate's key messages for consumers is 'make half your plate fruits and vegetables.' This message is in line with other medically proven activities, such as dietary approaches to stop hypertension."

According to Saewong, one eating plan typically prescribed for people to lower blood pressure, advocates for seven to 12 servings of fruits and vegetables daily. A serving is one-half cup of fresh or frozen fruits and vegetables, one-quarter cup dried fruit and one cup for leafy green vegetables.

Recent research shows that Americans only meet 50 percent of recommended needs for fiber - 21 to 25 grams per day for women and 30 to 38 grams per day for men. Fiber is only found in plant foods such as fruits, vegetables, whole grains, beans and nuts. Filling half of a plate with fruits and vegetables will help meet these recommendations.

If fresh produce is not eaten and is simply going to waste in the refrigerator or on the counter, consider purchasing frozen fruits and vegetables.
"Frozen fruit works great for an 'on-the-go' smoothie for breakfast or after a workout," Saewong said. "Frozen vegetables are ideal for a quick mid-week stir-fry with whole grain pasta or steamed as part of a vegetable omelet or tofu scramble."

Another message from MyPlate is the de-emphasis on protein foods at meals. The MyPlate graphic allows for no more than 25 percent of a person's meal to come from protein foods. Decreasing the amount of animal protein on your plate will make extra room for fruits and vegetables.

MyPlate also addresses the fact that not all sources of protein are created equal. MyPlate advocates for eating lean sources of animal protein such as fish, chicken or turkey, and including more plant-based sources such as nuts, seeds, tofu or beans.

"Travis Air Force Base is fortunate enough to have eight registered dietitians located at the Health and Wellness Center and at DGMC in both the outpatient nutrition clinic and inpatient clinical dietetics," said Maj. Amanda Sager, 60th MDTS nutritional medicine flight commander. "We are here for your use."

According to Sager, the HAWC and DGMC outpatient registered dieticians offer classes and one-on-one counseling for active duty, dependents and retirees.
"Our inpatient dietitians are part of the medical team that cares for patients if admitted at DGMC to address acute nutrition needs or offer brief education," she said.

Healthy and mindful eating is important every day. Take a minute for your health and well being to evaluate your diet and lifestyle and "Get Your Plate in Shape."

For more information on MyPlate, visit www.choosemyplate.gov. For information on classes offered call DGMC's outpatient nutrition clinic at 423-7867 or call the HAWC at 424-4292.