What to eat when you are building a body

What to eat when you are building a body

Last Spring, the First Lady, Michelle Obama, told us what she thought we should eat. Thousands of focus group participants, doctors and dieticians were consulted, before the USDA, the agriculture secretary and the surgeon general announced America’s new eating plan: My Plate. Do you remember those old Styrofoam plates that had three compartments? That’s the idea, though the big half circle is for fruit and veggies, not a hunk of steak. Ms. Obama’s idea was that in order to fight obesity we should know what to eat. We should eat a lot of stuff that grows from the ground. Unlike the ‘My Pyramid’ of decades past, My Plate is mostly about real food (something we feel strongly about here at Choicelunch). My Plate is pretty easy to understand and it reflects current research and nutritional thinking.

There are a few rules:

1. Pile half your plate with fruit and vegetables
2. Fill a quarter of your plate with grains (half of them whole grains)
3. Add some protein

The plate is mostly full of plants- pretty simple. We all know what a vegetable is, and although ‘grain’ might be a bit more complex (think wheat, barley… basically grasses) the fundamentals are straightforward. The protein block on the plate, though, is more complicated. Protein is not a food. It is 1 of 3 macronutrients (along with carbs and fats). Not everyone knows that “protein” means poultry, meats and fish. Vegetarians might choose beans, soy and other plant-based sources of protein.

The final rule isn’t so clear visually, but basically it is: choose a small plate. Don’t eat too much at once. Eat smaller meals. Don’t snack very often, and when you do, try to build a mini plate, with all of the macronutrients (not just simple refined carbs. Those ‘snack packs’ the Keebler elves sell? Keep them for emergencies, in your locked trunk.)

Optimist that I am, I like the My Plate idea; it has plenty for everyone to work with. It emphasizes the positives – fruits, and vegetables – and leaves lots of room for enjoyment. You can pile whatever foods you like on that plate as long as they fit within their assigned groupings. Don’t like cauliflower? Choose cabbage, carrots, or kale. Is being a vegetarian right for your family? Choose tofu over turkey.

What to feed your kids can feel like a huge responsibility, day in day out. After all, you are building a body! That’s a big burden. But the burden shouldn’t just fall on you. As early as possible, get your kids to take on some of the responsibility. Teach them how to build their plates, just like you taught them how to put their socks on. Ms. Obama thinks if you follow these 3 rules, that healthy body you and your kids are building will last a lifetime.