Start Simple with MyPlate
The benefits of healthy eating add up over time, bite by bite. Small changes matter.
A healthy eating routine is important at every stage of life and can have positive effects that add up over time. It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy and fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients. Make every bite count.
MyPlate was introduced by the USDA in 2011 to help people visualize their typical meal. There is no denying the importance of having fruits and vegetables at every meal because they play a role in more bodily processes than one could ever imagine – including bone health. For example, fruits and vegetables are great sources of vitamin A, vitamin C, and vitamin K, which are essential to healthy bones!
Another hallmark of MyPlate is the inclusion of dairy, specifically fat-free or low-fat versions, next to the plate. This visual and the corresponding online section about consuming calcium-rich foods are made applicable even to those who are lactose intolerant, and this is of great importance since calcium is a major nutrient of concern for all age groups. Tips on the MyPlate website show how calcium sources can be incorporated into meals and snacks throughout the day.
How can MyPlate improve your bone health?
- First we have our vegetable group; sauté two cups of raw baby spinach with a drizzle of olive oil (makes one cup of cooked spinach).
- Next, mash one small sweet potato and sprinkle with a teaspoon of ground cinnamon.
- For the fruit portion, cut fresh strawberries and papaya to create a colorful fruit salad.
- Our cup of dairy will be low or non-fat yogurt to use as a dip for this sweet treat.
- On the other half of our plate, we will put a 4-ounce piece of salmon next to half a cup of brown rice topped with a bit of crumbled goat cheese.
What bone-healthy vitamins and minerals did we score from this MyPlate-guided meal?
Let’s take a look:
- Calcium – yogurt, spinach, goat cheese, and cinnamon
- Magnesium – spinach, salmon, brown rice, and strawberries
- Vitamin K – spinach, strawberries and papaya
- Zinc – spinach and yogurt
- Vitamin B12 – salmon and yogurt
- Vitamin C – strawberries, papaya, spinach, and sweet potato
- Vitamin A – spinach, sweet potato, and papaya
For more information about these minerals and vitamins and how they contribute to healthy bones.
To further explore all that MyPlate has to offer visit MyPlate.gov!
Posted: 09/28/2016; Reviewed: 04/11/21.
As a service to our readers, American Bone Health provides access to our library of archived content. Please note the date of the last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
