Fresh Facts Archive

Healthy eating is easier with MyPlate

Making healthy food choices can be difficult, but especially so when dining out. Thankfully the USDA MyPlate tool is making it easier than ever to put together healthy meals using a simple visual of exactly what kind of food should be on your plate. Half your plate should be filled with fruits and veggies, a quarter with lean protein and the last quarter with whole grain. Restaurants, like First Watch, that use only the freshest ingredients and make food from scratch daily have healthier options that can help you stay on track. Read on to learn what else you can do to make better food choices for you and your family.

Follow these tips to make your dining out experience healthier and more satisfying:

1. Where you decide to eat is as important as what you decide to eat when making healthy choices. The fresher the food, the better. And First Watch uses only the finest ingredients available for the freshest taste possible. When you order, look for plenty of vegetable and fruit options to fill half your plate. Don’t forget to ask for the nutrition information – this can also help you make a healthy and delicious meal selection.

2.Look for entrées with lots of vegetables or whole grains. Salad is a great choice – just be careful not to fall into common traps, like drowning it in heavy dressing or piling on croutons or wontons, which have extra fat and refined grains. If you add protein, try steamed shrimp, grilled chicken breast or grilled or broiled fish. And unless it’s feta or low-fat, skip the cheese and all its extra calories and saturated fat.

3.If you’re in the mood for a sandwich or wrap, choose one made on whole grain bread, like First Watch’s Not Guilty Your Honor®. Served with a side of hummus and filled with cucumber, fresh spinach, mushrooms, roasted red peppers, tomatoes and feta cheese, this whole wheat wrap is satisfying and healthy. Sandwiches can be a great way to experiment with new flavors, so try adding extra vegetables and substituting mustard or low-fat mayonnaise. Cucumber slices, green and red pepper strips and sprouts can add texture and crunch. Plus, they’re loaded with vitamins and antioxidants to support your body’s natural detoxifying organ systems like your skin, kidneys, intestines, lymphatic and liver.

4.Add some fiber to your meal with a side of fresh vegetables or fruits. Sides like the Fruit Bowl from First Watch contain fiber that can benefit your body in many ways, including lowering LDL bad cholesterol, keeping bowels regular and maintaining healthy gut microbes that help fight intrusive germs.

5.When it’s time for dessert, try a soothing herbal tea or a cup of fresh fruit or yogurt instead of a high-fat, high-sugar option. At the end of a meal you shouldn’t feel full – you should feel satisfied instead. A light ending to your meal is refreshing and will keep you from getting sluggish later in the day.

For more hands-on information about the MyPlate guidelines, visit www.choosemyplate.gov. And check out the book, “MyPlate for Moms, How to Feed Yourself & Your Family Better” by Elizabeth M. Ward.

About Dr. Gerbstadt

Dr. Christine Gerbstadt, MD, RD, CDE is a Board Certified Physician, Registered Dietitian and Certified Diabetes Educator. She completed her MD in Philadelphia and her residency training in Anesthesiology at Harvard Medical School's Brigham and Women's Hospital in Boston after earning a Master of Public Health at University of California, Berkeley. She also serves as a National Media Spokesperson for the American Diabetes Association. Dr. Gerbstadt works with First Watch to provide nutritional analysis of all menu offerings and provides counsel on First Watch's mission to provide healthy alternatives.