Several months ago I began working with a dietitian. My goal was not to lose weight, as it is for most people. I feel pretty good about my weight, although I wouldn’t mind losing some “rolls” around the middle! One would think as a vegetarian I have a healthy diet. Yet, being diagnosed with high cholesterol (for the past 30 years!) and high triglycerides, and not feeling good about the pharmaceuticals to “control” those numbers, I began to look more closely at what I eat. I have always believed the old saying “you are what you eat.”
My dietician prepared a plan for me that, had I known, I could have done on my own. Granted, she has a lot of great tips, which I appreciate. She gives me a lot to think about. Being highly motivated, I don’t need her as a crutch or coach, but it is nice to check in once a month and ask questions.
It turns out, the plan she put together is free online from the Food and Nutrition Service of the U.S. Department of Agriculture. Click the link https://www.myplate.gov/myplate-plan to get started. Answering just a few questions will yield a MyPlate Plan for your needs.
The MyPlate Plan makes it easy to follow a healthy diet for yourself by giving easy-to-follow guidelines for “measuring” food and intake. Unlike dieting plans that expect you to weigh and measure food, this plan gives you equivalents. For example, my plan includes five-ounce equivalents of protein each day. One ounce of protein could be seafood, lean meats, poultry; or one egg; or one tablespoon of peanut butter; or ¼ cup cooked beans, peas, or lentils; or ½ ounce unsalted nuts or seeds.
The other categories are equally easy to follow: fruits, vegetables, grains, and dairy. The website includes information about each food group, and it provides recipes for various cuisines. As for the dairy, while I enjoy cheese, it is high in cholesterol, and I have never been a milk drinker. My dairy can be fortified soy milk, non-fat Greek yogurt, and some hard cheese (usually white, as the white cheeses generally use vegetable enzymes rather than rennet).
The plan also helps me limit my sugar, saturated fat, and sodium by listing how much is allowed each day. I print out the colorful charts, one for each day, and post them on the side of my refrigerator which reminds me to record what I put into my mouth.
Reading this, you may say, “Wow. That is a lot of work!” It’s not as bad as you would think. My experience is that this method makes following a healthy diet extra easy. I don’t have to count calories. I don’t have to measure food (you can estimate what constitutes a ½ cup or a ¼ cup). And when I jot down what I have eaten and have met the recommended amount of a category for the day, I get to check off “Yes. I reached my target.”
The best part for me, though, is when I think about a snack, I can check my plan and see what is missing for the day. Instead of sugary candy and cookies, I might reach for the peanut butter and a chopped apple on a rice cake. It’s filling, satisfying, tasty, and healthy. Then I can pat myself on the back. I’ve made every bite count!
Silver Sage Sisters 