My Plate to match modern menus

My Plate, the new food icon for the U.S. Department of Agriculture, is barely a week old and already toppling pyramids.

As memories of the now-retired food pyramid graphic fade into the past, My Plate is being lauded as serving up a better “how to” approach to visualize recommended daily intake of various food groups and being closer to the ideals nutrition experts have been dishing out for decades.

“It’s easier, friendlier and more inspiring,” said dietitian Kathleen Zelman, director of nutrition for WebMD. “I think it’s terrific because we eat off of a plate, not a pyramid.”  The plate image, based on the 2010 Dietary Guidelines for Americans, is divided into four equal sections: fruits, vegetables, grains and protein.

Plates to match modern menus

Wait a minute -- this sounds like the four food groups nutrition educators used before the pyramid was built.

Yes and no.

The 2011 difference is that the dairy group has been moved to a circle next to the plate and defined as fat-free or low-fat (1 percent) milk or yogurt. The protein group emphasizes lean meats and gives a nod to vegetarian meals. “The protein on the plate can be beans or nuts,” said Zelman. “You can have a nutritious meal without meats.”

Grains make up a quarter of the plate, but don't rush to pile on the pasta. Among the nutrition tips and tools offered on www.choosemyplate.gov is advice to "Make half your grains whole grains" by eating more brown rice and whole-grain versions of breads and pastas.

“This reinforces what we know about the benefits of a more plant-based diet,” said Julie Miller Jones of the Grain Foods Foundation. “Fruits, vegetables and grains dominate the plate. People can visualize that. In fact, the My Plate graphic offers a template to rate your plate.”

The biggest star of the My Plate debut is produce with fruits and vegetables winning half the available real estate on the plate to promote healthy eating. Fill half your plate with fruits and vegetables. And no, that doesn’t include potato chips.

Where’s the dessert plate?

Under the category of foods to eat less often -- solid fats, sugar, salt, cakes, cookies, ice cream, candies, sweetened drinks, pizza and fatty meats are listed.

So, what’s a dessert lover to do? How about using some of the fruit and grain on the plate to enjoy a Georgia peach cobbler made with whole-grain flour? Or fresh summer blueberries baked with a crispy topping of granola? I think I just cracked the code on creating dessert within the confines of My Plate’s nutrition guidelines.

No matter what you put on your plate, MyPlate advises Americans to enjoy their food but to slow down, pay attention to hunger and fullness cues and try to eat less. As always, the more active you are, the more you get to put on your plate.

My Plate tips for healthy eating out

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.

• Ask for whole-wheat bread for sandwiches.

• In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

• Ask for salad dressing to be served on the side. Then use only as much as you want.

• Choose main dishes that include vegetables, such as stir-fries, kebabs, or pasta with a tomato sauce.

• Order steamed, grilled or broiled dishes instead of those that are fried or sauteed.

• Share a main dish with a friend.