Tactics for Thriving Wellness
More than half of Americans' food budget goes towards meals eaten away from home, with one out of every five meals being consumed at eating establishments, according to the USDA's Economic Research Service 1. Dinner is the most common meal eaten out, making up a significant portion of our daily caloric intake.
While fast-food places serve four out of ten meals eaten away from home, choosing menu selections that are lower in calories, fat, sodium, and sugar is recommended for maintaining a balanced diet. The USDA, Economic Research Service, provides valuable information on the nutritional quality of foods eaten at home and away from home [1].
However, consistently choosing places with a limited selection of foods may lead to nutrient deficiencies and added fat, sodium, sugar, and calories in one's diet. To avoid this, requesting substitutions for foods not included in one's diet or ordering à la carte is a good practice. Restaurants are now featuring more menu items that fit a nutritious and healthful eating style.
As we grow older, some may need to modify their diet to accommodate changes in health or physical condition. The Center on Rural Elderly, University of Missouri System, publishes a Senior Series to help older adults make informed decisions about their nutrition.
MyPlate, a food guide introduced by the United States Department of Agriculture (USDA), serves as a practical, user-friendly guide to promote healthy eating habits and weight control [2]. It replaced the Food Guide Pyramid in 2011, offering a simple, visual representation of the five food groups—fruits, vegetables, grains, protein, and dairy—that should be included in daily meals. MyPlate emphasizes portion control and balanced meals rather than hierarchical food categories [1].
In educational contexts, MyPlate is used to provide age-appropriate nutrition lessons focusing on positive messaging about health, exposure to diverse foods, and avoiding negative labeling of foods as “good” or “bad” [2]. The approach aligns with core principles recognized by health authorities worldwide that healthy diets must be adequate, diverse, balanced, and moderate regarding the intake of less nutritious foods [4][5].
If requiring a special diet due to health issues or eating problems, it is best to get one tailored by a professional. Special diets can help reduce or control certain health problems or ensure adequate intake of nutrients.
In conclusion, making informed choices about the food we eat, whether at home or away, is crucial for maintaining a balanced diet and overall health. By following the principles of MyPlate and making mindful decisions when dining out, we can work towards a healthier lifestyle.
[1] USDA, Economic Research Service. (2012, June). Data Feature: Food and Nutrient Intake Data. Retrieved from http://ers.usda.gov/amber-waves/2012/june/data-feature-food-and-nutrient-intake-data
[2] USDA. (n.d.). MyPlate. Retrieved from https://www.choosemyplate.gov/MyPlate
[4] World Health Organization. (n.d.). Diet, nutrition and the prevention of chronic diseases: report of a joint technical meeting. Retrieved from http://www.who.int/nutrition/publications/diet_nutrition/chronic_disease_report/en/
[5] Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Retrieved from https://www.nap.edu/read/10490/chapter/1
- To maintain a balanced diet while dining out, it's advisable to opt for menu items that are lower in calories, fat, sodium, and sugar, as suggested by the USDA's Economic Research Service.
- MyPlate, introduced by the USDA, serves as a practical guide for promoting healthy eating habits, weight control, and a balanced diet, emphasizing portion control and the inclusion of fruits, vegetables, grains, protein, and dairy in daily meals.
- For those with special dietary needs due to health issues or eating problems, it's recommended to consult a professional for a tailored diet plan to help manage their health more effectively.
