Nutrition Guides…MyPlate USDA and Dr. Weil’s Anti-Inflammatory Food Pyramid

mynutritionchoices2The New Year is here and Good Nutrition is our Mission! We all want to be healthy in 2014 and beyond! Like people everywhere, folks at Brunswick Plantation and Golf Resort value the latest nutrition to help them maintain their health for an active lifestyle!

My Plate healthy PlateYou may know that a colorful USDA MyPlate  has replaced the food pyramid as the official icon representing U.S. Dietary Guidelines.The plate shaped graphic is divided into four sections: Red for Fruits; Green for Vegetables; Purple for Protein; and Orange for Grains.  A separate Blue section, shaped like a drinking glass, represents Dairy Foods. The MyPlate graphic also lists general dietary principles.

The website @ has a variety of links that I found interesting.  I’m sure thee are some that anyone would find helpful and informative based on their personal needs. Some Popular Topics include:

  • My Plate Videos…Ex: “Grain Chain” 5 New Videos: The Benefit of Whole Grains & Make at least half of you grains whole!grain chain explanation

  • Healthy Eating on a Budget…Ex: Plan,Purchase, & Prepare Foods on a Budget…A consumer Economics Perspective with a 7 Day Menu Plus Links to Info from other Agencies!

  • Super TrackerMy Foods, My Fitness, My Health

  • supertracker1. Get your Personalized Nutrition & Physical Activity Plan  2. Track you Foods & Physical Activities to see how they Stack Up! 3. Get Tips & Support to help you make Healthier Choices!

  • 10 Tips Nutrition Education Series…Wealth of suggestions to help you get started on a Healthy Diet…Written in 10 Easy to follow Steps for each Tip & In a convenient Printable Format …Perfect for Posting on the refrigerator! There a a variety of topics Examples are: 10 Tips For: **Choosing Protein, To help you eat Whole Grains, **To Improve Your Meals with Vegetables and Fruits, **To Help You Eat More Seafood, **To Help You Cut Back on Salt & Sodium, **To Wisely Celebrate Healthier Foods & Customs MyPlate10 tips

  • ***Topic Ex: 10 Tips for Healthy Meals***1. Make Half the Plate Veggies & Fruits  2. Add Lean Protein  3. Include Whole Grains  4. Don’t forget the Dairy (Milk or Soy Milk)   5. Avoid Extra Fat (Like heavy gravies or Sauces…Options Parmesan cheese or Lemon)  6. Take Your Time (Savor your food and eat slowly to enjoy the taste. Eating quickly may cause you to eat too much.)  7. Use a smaller Plate  8. Take Control of Your Food (Choose healthy options such as baked instead of fried foods.)     9. Try New Foods ( Keep it interesting by trying new foods…Mango, Lentils, or Kale.)  10. Satisfy Your Sweet Tooth in a healthy Way (Indulge in a naturally sweet dessert dish – Fruit or fruit parfait made with yogurt. Some Like it Hot! Try baked apples topped with cinnamon!)  

  • PicMonkey CollagemyplateSample Menus & Recipes …Healthy eating Tips including Tips for Vegetarians

  • Your-Daily-MyPlateDaily Food Plans…Includes Food Plans & Worksheets

  • Myplate on campusPartnering Program…(Nutrition Communicator’s Network) You may become a Community Partner… Includes: Dietitians, Educators, Community Programs, Doctors, Schools, Authors!

Dr. Weil On Nutrition and his Anti-Inflammatory Diet & Pyramid

PicMonkey CollagedrSpeaking of authors, you may be familiar with the work of Dr. Weil, a medical doctor and naturopath. He is an American writer on holistic health and founder, professor, and director of the Arizona Center for Integrative Medicine at the University of Arizona. Dr. Weil earned his medical and undergraduate degree from Harvard University and established the field of Integrative Medicine which aims to combine alternative and conventional medicine. He recommends taking medicine prescribed by western doctors and incorporating alternative therapies such as omega-3 acids, vitamin D, & herbal remedies plus meditation and other “Spiritual” Strategies.

Dr. Weil wrote an article for the Huffington Post about his thoughts on the USDA MyPlate He stated that it is generally good news with which he agrees but would like to make a few notes that he thinks are important.  He agrees with nearly all of the general dietary principles and particularly likes “Drink Water instead of sugary drinks.” He personally feels that this advice would have a profound effect on reduction of obesity and diabetes.

fresh fruitHe points out the difference between fruit and fruit and fruit juices. He notes that the glycemic load – an indication of how quickly food is converted to blood sugar, is far higher in fruit juices than in fruits. He states that it is better to eat the whole fruit, as the accompanying fiber dramatically slows digestion, leading to more stable blood sugar and a long-lasting feeling of fullness that can help prevent overeating.


halibut recipesHe also does not suggest eating swordfish which is over fished and tends to have toxins such as mercury. He recommends the following seafood…Striped bass, wild Alaskan salmon, herring, sardines, anchovies, mackerel, and Alaskan halibut…As these meet the criteria of abundant stocks and low toxic residues.

Dr. Weil notes that eating according to the dictates of MyPlate would almost certainly improve the average American’s nutritional profile. He does encourage the use of have his  Anti-Inflammatory Food Pyramid.  I think it is good to know as much about nutrition as possible and found this food pyramid interesting, also.

Anti_Inflammation_Diet_FoodsDr. Weil claims that The Anti-Inflammatory Food Pyramid provides abundant vitamins, minerals and fiber; facilitates stable blood-sugar levels; and helps control the inappropriate inflammation that underlies many of the developed world’s chronic diseases including:

  • Alzheimer’s and Parkinson’s diseases
  • Heart conditions and Age-related diseases , including cancer
  • Autoimmune diseases such as rheumatoid arthritis and lupus

Four of Dr. Weil’s favorite Anti-Inflammatory Foods are:

  • Berries (Black rasberries were noted in a Ohio State study to reduce the incidence of certain cancers)
  • Black Cod…Also known as butterfish or sablefish & has even more omega-3 fatty acids than does salmon.
  • Bo Choy…Cruciferous vegetables have potent anti-inflammatory & a higher concentration of beta-carotene and vitamin A than any other cabbage.  It can be tossed in soups, stews, and stir-frys.
  • Ginger…Potent anti-inflammatory and has an extraordinary carminative that reduces the formation of intestinal gas.  Freshly ground ginger root can be added to stir-frys. Dr. Weil recommends trying ginger lemonade made with grated ginger, lemon juice, honey and water.

anti-inflammatoryfood lyramid2

Anti-Inflammatory Pyramid

General Tips on using Dr. Weil’s Anti-Inflammatory Diet:

  • Aim for Variety.
  • Include as much fresh food as possible.
  • Minimize you consumption of processed foods and fast foods.
  • Eat an abundance of Fruits and Vegetables.

For a printable clear pyramid to use and post on your refrigerator and more about          Dr. Weil’s nutrition information @

Please do yourself a Favor for the New Year and check out Dr. Weil’s website and the website for a Healthy , Happy New Year! I think you’ll learn a lot about nutrition and and delicious ways to stay Fit for an Active Lifestyle!  Brunswick Plantation and Golf Resort is a great place to live and play! If “You are what You Eat “…Let’s Eat Well and Be Well in 2014!

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