myplate turns 2!
Happy birthday, MyPlate!
MyPlate celebrated its 2nd birthday on Sunday, June 2nd. Released after the 2010 Dietary Guidelines for Americans (2010 DGA), MyPlatewhich replaced MyPyramidprovides a visual for the five food groups that comprise a healthy diet. As you can see from the visual above, MyPlate promotes the make-half-your-plate-fruits-and-veggies philosophy. Grains and proteins make up the other half of the plate, along with a serving of dairy.
In celebration of MyPlates birthday, here is a breakdown of the protein food group and why seafood is the perfect protein for your plate.
Just Two a Week
The 2010 DGA advise Americans to select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. That may sound like a lot, but thats only about 2-3 meals per week. How do you know if youre eating enough seafood?
Average seafood servings look like this:
- 1 can tuna, drained = 3-4 ounces
- 1 salmon steak = 4-6 ounces
- 1 small trout = 3 ounces
Just two or three fish or shellfish meals a week will ensure that you meet the weekly recommendation for seafood.
Protein and More
Protein is one of three nutrients (along with fat and carbohydrate) which provide energy (or calories). Protein also works as building blocks in the bodyimportant for bones, muscles, skin, blood, enzymes, hormones and vitamins. Most men need about 5-6 ounces of protein per day, while most women and growing children need about 5 ounces of protein per day. (Children 3 years and younger need around 2 ounces of protein each day.)
In addition to protein, seafood also provides a boatload of other nutrients, including B vitamins, selenium, vitamin D and essential fatty acids, EPA and DHA. In fact, seafood is the primary food source of omega-3s EPA and DHA, which are vital to heart and eye health and optimal baby brain and eye development.
Getting More Seafood in Your Diet
MyPlate encourages Americans to vary their protein sources, which simply means to balance beef, chicken and plant proteins (like nuts, seeds and soy) with fish and shellfish. Here are five easy ways to up your protein and omega-3 intake throughout the week.
- Keep canned salmon, tuna or sardines in your pantry for quick weeknight dinners or lunches.
- Replace meat and chicken with seafood in favorite recipes, such as salmon burgers, tuna tacos or clams with whole-wheat pasta.
- Eat shellfish for dinner one night, fish for lunch one day and one snack or brunch that contains seafood each week to meet the recommendation.
- Add seafood to your salad or sandwich. Grilled scallops, shrimp and crab are great salad toppings and canned tuna or salmon make an easy sandwich filling.
- Fish pairs easily with meal go-to items. Add tuna to marinara sauce, salmon to stews and shrimp to stir-frys.
TELL US: How has MyPlate inspired you to eat more seafood? Wed love to hear from you!
Posted by Rima Kleiner, MS, RD
