Join The MyPlate Weight Loss Challenge
Let’s talk about the MyPlate Weight Loss Challenge! Are you juggling work, family, and everything in between leaves you with precious little time for complicated meal prep and calorie counting. Are you ready to shed those extra pounds and feel great, but feel overwhelmed by the thought of another restrictive diet?
Do you need a sustainable approach that fits seamlessly into your busy life and nourishes yourwhole family. I’ve got good news for you! Achieving lasting weight loss doesn’t require drastic measures or hours spent tracking every bite. The MyPlate framework, a research-backed guide from the USDA, offers a simple, visual way to build healthy meals that can support your weight loss goals without the diet drama.
It’s about making balanced choices, not chasing perfect numbers. So are you ready to discover how MyPlate can be your secret weapon for sustainable weight loss? Keep reading for three actionable, research-based interventions that will help you build healthier habits, one plate at a time.
Table of Contents
How Can You Achieve Weight Loss Using MyPlate?
MyPlate emphasizes building a balanced plate with portions of fruits, vegetables, grains, protein foods, and dairy. Research shows that focusing on these food groups in the right proportions can lead to increased fullness, better nutrient intake, and support for weight management.
THREE Actionable, Research-Based Interventions for Weight Loss Using MyPlate:
Make Half Your Plate Fruits and Vegetables at Every Meal (Action: Implement the “Half-Plate Rule”
Studies indicate that increasing fruit and vegetable intake is strongly associated with lower body weight and reduced risk of weight gain. These foods are low in calories and high in fiber and water content, which helps you feel fuller for longer, reducing overall calorie consumption.
MyPlate visually reinforces this by dedicating half the plate
to these vibrant powerhouses.
○ How to Implement:
■ At Breakfast: Add a handful of berries to your oatmeal or yogurt, or include a side of sliced fruit with your eggs.
■ At Lunch: Build your meal around a large salad packed with various vegetables and some fruit, or add extra veggies to your sandwich or wrap.
■ At Dinner: Fill half your plate with non-starchy vegetables like
broccoli, spinach, peppers, or green beans. Include a colorful fruit as a simple dessert.
■ Busy Mom Hack: Keep pre-washed and pre-cut fruits and veggies on hand for quick additions to meals and snacks. Frozen and canned (low-sodium or no-sugar-added) options are also great convenient choices.
Prioritize Lean Protein and Vary Your Protein Routine (Action: Focus on Quality Protein at Each Meal)
The Research Says: Adequate protein intake is crucial for weight loss as it helps preserve muscle mass, increases fullness, and has a higher thermic effect than fats and carbohydrates. Thermic effect means that your body burns more calories during digestion.
. MyPlate includes a protein section to highlight its importance. Varying your protein sources ensures you get a wider range of nutrients.
○ How to Implement:
■ Include a source of lean protein about the size of a deck of cards (or roughly a quarter of your plate) at each meal.
■ Choose options like skinless poultry, lean cuts of beef or pork, fish, beans, lentils, tofu, eggs, nuts, and seeds.
■ Vary It Up: Instead of chicken every night, try a lentil soup, a fish fillet, or a bean chili. This keeps meals interesting and provides different nutrients.
■ Busy Mom Hack: Utilize rotisserie chicken for quick meals,
incorporate canned beans into soups and stews, or hard-boil eggs for grab-and-go protein.
Make Half Your Grains Whole Grains (Action: Swap Refined Grains for Whole Grains)
The Research Says: Whole grains contain the entire grain kernel,
providing more fiber, vitamins, and minerals compared to refined grains. The fiber in whole grains promotes satiety and can help regulate blood sugar levels, which is beneficial for weight management.
MyPlate encourages making at least half your grain choices whole grains.
○ How to Implement:
■ Swap white bread, pasta, and rice for whole-wheat bread,
whole-wheat pasta, and brown rice or quinoa.
■ Choose whole-grain cereals and oatmeal for breakfast.
■ Look for the words “100% whole wheat” or “100% whole grain” on food labels.
■ Limit sugary cereals, pastries, and other refined grain products that offer little nutritional value and can contribute to weight gain.
■ Busy Mom Hack: Cook a large batch of brown rice or quinoa at the beginning of the week to easily add to meals. Opt for whole-wheat tortillas for quick quesadillas or wraps.
Good Fats In The MyPlate Weight Loss Challenge
Good fats like avocado, flaxseed, and olive oil fall under the “Oils” category within the broader MyPlate guidance and the Dietary Guidelines for Americans.
Here’s how they fit in and how to think about incorporating them:
● Avocado: While often thought of as a fruit, its primary contribution to your diet is healthy fats. You can include a portion of avocado as part of your “Oils” for the day, perhaps added to a salad (boosting your vegetable intake) or spread on
whole-wheat toast (part of your grains).
● Flaxseed: These are considered seeds and are a source of healthy omega-3 fats and fiber. Small amounts can be added to your grains (like oatmeal or cereal), yogurt (dairy), or smoothies (combining fruits/dairy). They contribute to your “Oils” and potentially “Protein Foods” in smaller amounts.
● Olive Oil: This is a primary example of a healthy oil. It’s used in cooking, as a base for salad dressings (for your vegetables), or drizzled over dishes. The amount used for cooking or dressing contributes to your daily “Oils.”
Key Takeaway About Good Fats
Don’t try to fit healthy fats directly into one of the five main MyPlate sections on your plate. Instead, recognize them as a separate, important component (“Oils”) to include in
moderation throughout your day to support nutrient absorption and overall health.
The MyPlate website and resources often provide more detailed information on recommended daily allowances for oils.
Conclusion
By implementing these three MyPlate-based strategies, you can create balanced, satisfying meals that support your weight loss journey without the need for rigid dieting. It’s about making sustainable changes that benefit your health and fit into your busy family life.
Are you ready to take the first step? Choose one intervention to focus on this week and see how easily it fits into your routine!
