Diet & Weight Magazine

Getting In Shape Begins with Your Plate

By Jean Campbell

plateThe Academy of Nutrition and Dietetics recently came out with a “Get Your Plate in Shape” Campaign for 2012 National Nutrition Month.

Here are their tips from the campaign to shape your plate:

  • Think about what you are putting on your plate.
  • Make half your plate fruits and vegetables.
  • Choose “reduced sodium” or “no salt added” canned vegetables.
  • Make at least half your grains whole grains.
  • Switch to fat free or low fat dairy products.
  • Eat a variety of proteins such as sea food, nuts, beans, lean meat, poultry and eggs
  • Cut back on sodium, solid fats and sugary drinks.
  • Enjoy your foods but eat less.
  • Be conscious of calories.
  • Use a smaller, plate bowl and glass.
  • When eating out, choose lower calorie options.
  • Write down what you eat and keep track of what you eat.

For more eating tips, go to

In addition to watching what you put on your plate, the Academy offers the following exercise guidelines:

  • Children and teens need to get 60 or more minutes a day of physical activities.
  • Adults need two hours and thirty minutes a week of activity that requires moderate effort such as brisk walking.

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