American Plate or Indian Thali ?!

American Plate or Indian Thali ?!

MyPlate is the current nutrition guide published by the United States Department of Agriculture, which shows a plate divided into 4 parts for easier understanding and intake of food portions. It replaces the old food pyramid diagrams as a guide to food intake.

As seen in the plate, half the plate should be filled with fruits and vegetables. A quarter each with lean proteins, whole grains and a cup with low-fat dairy.

MyPlate is divided into sections of approximately 30 percent grains, 40 percent vegetables, 10 percent fruits and 20 percent protein, accompanied by a smaller circle representing dairy, such as a glass of milk or a yogurt cup.

2015-2020 Dietary Guidelines for Americans accordingly advises the following healthy eating pattern which includes:

o    A variety of vegetables: dark green, red and orange, legumes (beans and peas), starchy and other vegetables

o    Fruits, especially whole fruit

o    Grains, at least half of which are whole grain

o    Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages

o    A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds

o    Oils, including those from plants: canola, corn, olive, peanut, safflower, soybean, and sunflower. Oils also are naturally present in nuts, seeds, seafood, olives, and avocados.

2.     Healthy eating patterns limit added sugars. Less than 10% of your daily calories should come from added sugars. ChooseMyPlate.gov provides more information about added sugars, which are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those consumed as part of milk and fruits.

3.     Healthy eating patterns limit saturated and trans fats. Less than 10% of your daily calories should come from saturated fats. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil. Saturated fats should be replaced with unsaturated fats, such as canola or olive oil

4.     Healthy eating patterns limit sodium. Adults and children ages 14 years and over should limit sodium to less than 2,300 mg per day, and children younger than 14 years should consume even less. Use the Nutrition Facts label to check for sodium, especially in processed foods like pizza, pasta dishes, sauces, and soups.

How interesting that MyPlate closely resembles the Indian Thali ! Just fill half the thali with veg salad & fruits, quarter with dal & pulses and a quarter with our whole grain wheat & millet roti’s & unpolished rice with a cup of low fat curds or buttermilk (“chhaas”), and you have a healthy thali meal !