Dream Big: Eat the Entire Food Pyramid

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Feel like you'vebeen eating (you fill in the blank with the food) for 232 days in a row...because it's quick and easy and it gets the job done? Hit the reset button with this four-week plan designed to get you eating fromevery食物金字塔（或MyPlate）的部分。Bonappetit！

Week 1: Prioritize Produce

Here’s the science:Last month we把糖放在它的地方- 在营养优先事项的底部。本月，我们不关注从饮食中切割的东西，而是依据我们应该添加的东西。记住食物金字塔？这就是我们在小学学到的关于食品群体，蔬菜，谷物，蛋白质和日记以及我们每天应该吃多少。

Well, the U.S. Department of Agriculture (USDA) has since given the food pyramid a makeover. In fact, it’s got a whole new shape: a plate. How appropriate! The idea is the same, though: Meet your food group needs with nutrient-dense meals and stay within calorie limits. But the truth is, hardly any of us do it. The USDA says more than 80% of Americans have dietary patterns that are low in vegetables, fruits, and dairy. And that sets us up for poor health and puts us at risk of becoming overweight or obese.

We could all use a nudge toward healthier choices. Where to start… You can take thisUSDA测验to see where you’re meeting and falling short of the dietary guidelines. Already know your diet needs some work? Let’s set a small goal for this week and do it together!

Move-the-Needle Monday:This week we are putting the spotlight on fruits and veggies. On average, women need 1½ cups of fruit and 2½ cups of vegetables each day. Men need 2 cups of fruit and 3 cups of veggies. Fruits are easy because you can grab an apple or banana any time of day, says Billings, MT-based registered dietitian nutritionist Tiffany Ricci, co-owner of Fueling Life Nutrition.

On the other hand, vegetables can be trickier to work in. They may take time to peel, slice, and cook, and the USDA says a whopping 90% of us aren’t meeting the daily vegetable goal. Ricci’s target for you this week: Fill half your lunch and dinner plates with vegetables every day.

这plan:For lunch, your whole plate can be veggie-fied with what Ricci calls a “chunky salad.” Consider it a level-up for your standard lettuce with tomatoes and carrots. The chunky version has loads of texture plus protein via ingredients like canned beans, cooked grains, olives, canned tuna or salmon, or leftover chicken. Up the vegetable ante by topping it with pre-chopped cabbage, canned corn, and even a scoop of fresh chunky salsa (that scoop alone could contain a whole serving of vegetables). “You could knock out the entire day’s allotment of veggies in one meal,” Ricci says. How good would that feel?

For dinner, load your plate with your favorite roasted veggies. This takes a little prep work but it pays dividends with big flavor. Roast two large sheet-pans-full on Sunday and tuck them into containers in the fridge for the whole week. Throw them on your chunky salads or warm them up for quick dinner sides.

Here’s how to make them: Preheat your oven to 425 degrees, then cut your veggies of choice into bite-size pieces (or buy a pre-cut bag). Toss them with ¼ cup olive oil and some salt and pepper, then scatter them over a parchment-paper-lined baking sheet. Bake, checking on them every 10 minutes until they are tender and crispy around the edges. Asparagus, green beans, peppers, and zucchini take 10 to 20 minutes; broccoli and cauliflower take 15 to 25 minutes. Potatoes and carrots take 30 to 45 minutes.

Top tip:Embracing that veggie-lovin’ life but need more flavor? Ricci says dried herbs such as thyme, rosemary, or a spice blend likeMorraccan Ras El Hanout可以烤制蔬菜卷起几个缺口。将像莳萝，欧芹或香菜一样添加新鲜草药，以提高品味。通过将一点油与酸（Tahini，Dijon，Balsamic或柠檬和柠檬和柠檬汁汁）组合来折叠新鲜或煮熟的蔬菜。

Week 2: Get Half of Your Carbs from Whole Grains

Here’s the science:Did you know that what you eat might help your brain function better? Research suggests that the gut microbiome (that’s the colony of good bacteria living inside your digestive system) communicates with your brain. And according to a multi-study review in the journalNutrition Reviews, these chatty bacteria can affect emotional behavior and other brain systems. Specifically, studies have shown a strong link between the gut microbiome and stress-related disorders, such as anxiety and depression. Some foods are known gut-helpers: Behold! Whole grains contain fiber and phytonutrients, which promote the growth of that good gut bacteria, says Tiffany Ricci, a registered dietician nutritionist and co-owner of Fueling Life Nutrition, a nutrition-consulting and coaching company, in Billings, MT.

我们不是在这里谈论常规意大利面和白米，而是坚果，棕色的善良，在100％全麦面包，谷物，燕麦片和糙米中发现。“纤维是你肠道的好”锻炼“，”Ricci说。“好的细菌想要吃纤维。他们不想要麦当劳。“那么，什么是“全谷物”，我们如何确保我们得到足够的？那个，我的朋友，让我们成为一周的目标。

Move-the-Needle Monday:Our target this week: Make sure half of all the grains you eat are whole grains. It’s likely you’re already getting your recommended谷粒each day—most of us carb-lovers do—but the U.S. Department of Agriculture (USDA) says only about half of all Americans actually hit the recommendation of making half of those amountswhole grains。我们应该得到多少？如果你是50岁以下的女人，你会想要3盎司。你的6盎司。每天每天摄入谷物，来自像全谷物面包和意大利面一样的东西。适用于女性51及以上，目标4盎司。你总共8盎司。谷物是全谷物。对于19至30岁的男性来说，你需要4盎司。你总共8盎司。 grain intake to be whole grain. For men ages 31 to 50, whole grains should total 3.5 oz. out of your 7 oz. total grain intake. And, for men 51 and older, try for 3 oz. of whole grains from your daily intake of 6 oz. of grains per day.

An ounce equals 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal. You can find more serving ideas at theUSDA网站。

这plan:This week, one day at a time, start substituting whole grains where you would normally have refined grains. (Think: pastries, pastas, cereals, breads, chips, and crackers made with white flour.)

• Monday:For breakfast, if you’d normally have a bowl of Rice Krispies, substitute a bowl of oatmeal, but be sure to top it the way you would your cereal, with a sliced banana or handful of berries, so it satisfies your need for routine. Try wholewheat or buckwheat pancake mix (just one 4.5-inch pancake counts as a whole ounce of whole grains!).

• Tuesday:For lunch, throw a cup of cooked barley or quinoa into your lunchtime salads. Substitute 100% whole grain and whole-wheat bread for your usual sandwich bread. This is key: The package must say100% whole grain。这re are plenty of less-than-healthful imposters out there masquerading as whole grains. Watch out!

• Wednesday:For snacks, try a whole-grain English muffin with peanut butter, or search the cracker aisle at your grocery store for some whole-grain alternatives. Read the labels. Whole grains should be the first ingredient listed on the box. Sneaky serving: Three cups of popped popcorn counts as a 1-oz. serving of whole grains.

• Thursday:For dinner, try subbing your usual spaghetti or penne with a whole-grain version. If the texture is too, well, cardboard-like, try cooking it a couple minutes longer than the box recommends to make it softer, Ricci suggests, or swap in whole-wheat couscous, which isn’t quite as dense as bigger pasta shapes.

• Friday:对于甜点来说，是时候创造着创意了。两个方格Indian pudding recipeconstitute an entire serving of whole grains—and it’s dessert! Or, try thesemini fruit pizzas。单一服务此食谱计数两份全谷物。奖金：他们伴有营养包装的新鲜水果，它们是超级可爱的。

Top tip:这re’s a reason we tend to choose these refined grains over their whole grain counterparts. “Refined grains have a great 'mouth feel,'” Ricci says, “so you can’t swap brown rice or pasta for white and expect it to taste the same. It doesn’t.” Be realistic about your new goals and give yourself some grace for an occasional indulgence. Ricci tells her clients to remind themselves: “Treat treats as treats and only have them occasionally.”

第3周：挑选瘦蛋白

Here’s the science:Sticking to a nutrient-dense diet can be a constant exercise in willpower. When hunger strikes mid-day, we may not have access to healthy options so…off to the vending machine we go! The key to staving off the munchies is packing high-protein foods into our meals. In a study published in the journal分子心理学, scientists found that the products of digested protein—peptides—send signals to the brain that are transmitted back to the gut. The gut is then stimulated to release glucose, which suppresses your desire to eat. Most Americans get their recommended daily amount of protein, but it often comes in the form of the high-fat, high-cholesterol, high-sodium type, such as processed meats. Consuming too much of that stuff can lead to health complications like heart disease, according to the U.S. Department of Agriculture (USDA). This week let’s talk turkey about eating more lean protein. (See what we did there?)

Move-the-Needle Monday:Whether you’re a vegetarian, pescatarian, vegan, or a self-proclaimed carnivore, our focus this week is on making leaner, more varied selections in the protein department. Here’s how much daily proteinthe USDA recommends：妇女：年龄19至30年需要5到6½盎司;女性31和更老需要5到6盎司。男士：年龄19至30年需要6½到7盎司;31至50岁以下需要6到7盎司;51岁及以上需要5½至6½盎司。非常身体活动的人可能需要更多。这USDA “My Plate” quiz可以帮助您弄清楚您的理想蛋白质摄入量。

这plan:We're making it easy for you by laying out a week's worth of healthy eating.

• Monday:It’s meatless Monday! Hear us out: Subbing in plant-based protein sources (beans, nuts and seeds, lentils) for some of your go-to animal-based protein sources (meats) can help ensure your protein choices are lean, says nutritionist Tiffany Ricci, R.D., co-owner of Fueling Life Nutrition in Billings, MT. “Beans and lentils are comparable to meat in protein content, but they are almost fat-free,” Ricci says. Try adding a cup of lentils to your favorite chili recipe instead of ground beef. One cup of cooked lentils has almost the same amount of protein as 3 oz. of 90%-lean ground beef and 13 fewer grams of fat.

• Tuesday:Nix香肠和培根。相反,让你瘦protein at breakfast via eggs your favorite way (three egg whites equal 2 oz. of your daily intake and three yolks equal 1 oz. of protein), or top a bowl of oatmeal with a handful of nuts and seeds (a 1-oz. portion contains 2 oz. toward your daily protein total).

• Wednesday:A can of salmon or tuna can be a quick, inexpensive source of lean protein for lunch, but the fishy flavor can trend toward overpowering. That’s why we reach for the mayo jar to mellow out tuna before spreading it over bread for a sandwich, Ricci says, which can add unnecessary saturated fat. Instead, mix in leaner ingredients like plain yogurt and a squirt of grainy brown mustard. Other options: hummus with lemon juice or mashed avocado with lime juice.

• Thursday:It’s fish night. Ricci recommends splurging on flavorful cold-water fish such as halibut, salmon, or tuna for grilling or baking. These cuts can be pricey, but you’ll save in calories because they’re so flavorful you’ll only need salt, a squeeze of lemon, or a dollop of pesto to make them tastebud-ready. For a budget-friendly version, though, try tilapia.

• Weekend:After a week of diligently selecting lean proteins, you may feel like rewarding yourself with a juicy burger. We say go for it! But you don’t have to give up on your goals to indulge. Ricci recommends opting for lean—but not the leanest—ground beef at your supermarket to keep your burgers tender and juicy. Look for “85% lean / 15% fat” on the package. “If you are having a burger, get the 85/15 because it’s the main star of the meal. If you’re putting ground beef in the sauce for spaghetti get the leaner 90% / 10%.” You’re less likely to note any textural differences when the leaner beef is swimming in a delicious sauce.

Top tip:好的。我们将为我们选择低脂肪肉类选项的规则来制作一个例外。如果您在晚餐时倾向于暴饮暴食（我们不时犯有罪），请换掉您常用的鸡胸肉，用于无皮肤的鸡腿，以帮助您达到蛋白质目标而不会暴饮暴食。为什么？鸡大腿肉自然比乳房肉更胖，而且胖子留下了你吃的东西，所以你更容易吃饱。仍然，请记住部分尺寸：3盎司。一块鸡（乳房或大腿）计数为3盎司。用蛋白质。

第4周：双脂肪乳制品

Here’s the science:美国农业部（USDA）表示，全额90％的美国人没有得到推荐的乳制品，可以从升高他们的低脂肪乳制品摄入量。乳制品含有重要的营养素，如钙和维生素D，用于强壮的牙齿和骨骼（诸如年龄和损失骨骼的重要），以及帮助我​​们保持健康血压的钾键。

Now, if you can’t have dairy for any reason, you’ll have to look for these nutrients from other foods (and we offer some suggestions, below), but if dairy is a food group you can get on board with, we’ve got a plan to help you make some healthy choices (pulls out cheese board).

Move-the-Needle Monday:根据美国农业部的说法，男性和女性每天都需要三杯乳制品。该机构建议以营养丰富的选择形式，如牛奶（包括乳糖牛奶），酸奶和奶酪等营养不良的选择。不包括在“健康的乳制品选择”类别下：任何由牛奶制成的食物，含有少量钙和高脂肪含量，如奶油芝士，酸奶油和黄油（对不起！）。如果乳制品为您提供菜单，请考虑从这些食物中获得钙：钙强化果汁，谷物，面包和植物牛奶替代品，如米饭和/或杏仁牛奶;鱼类（沙丁鱼，鲑鱼用骨头），大豆，大豆产品（豆腐用硫酸钙，大豆酸奶，豆浆）和一些绿叶蔬菜（胶林和萝卜蔬菜，羽衣甘蓝，Bok Choy）。

这plan:Consume three cups of dairy or calcium every day this week. In addition to the options we just mentioned, think outside the (ahem) carton. Have you tried fermented dairy? Hear us out. Yogurt and its tangier, more sippable cousin, kefir, can be great dairy options that also pack a probiotic punch, which boost your gut’s colony of healthy bacteria, says Tiffany Ricci, R.D., nutritionist, and co-owner of Fueling Life Nutrition, a nutrition-coaching company, in Billings, MT.

并且，发酵乳制品甚至可以预防心脏病，根据一个由此出版的研究British Journal of Nutrition。Of the 2,000 men who participated in the study, those who ate plenty of fermented dairy products (including yogurt and some types of cheese) had a smaller risk of coronary artery disease than the men who ate less.

But be careful when choosing low-fat yogurts, Ricci says. “Sometimes when it’s low-fat, they’ll add in other stuff.” This includes sugar or sweeteners that can turn a healthy serving of dairy into a not-so-healthy dessert!

Top tip:美国农业部有一些伟大的工具,以帮助您设置细节y nutrition goals that are right for you and your body. You can check how many calories you need each day for your body type and lifestyle via the Personal Plan tool atmyplate.gov/myplate-plan。And if you’re into tracking things, you can even download the widget to your phone to help you meet your daily goals for weeks and months to come. How’s that for lasting change?

遇见我们的作家

Danielle Gamiz.

Danielle Gamiz.is a contributing editor at HealthCentral. She is the assigning editor for the coverage areas of Arthritis & Joints and Caregiving. She also serves as a copy editor across various topics. Danielle enjoys learning from HealthCentral's patient experts and health writers as they educate, inform, and uplift our audience every day.

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