Hello and happy Friday to all! We celebrated Cooper’s second birthday yesterday, although technically his party is tomorrow. I made him some spaghetti bolognese for dinner and treated him to some chocolate cake after. He was a happy fellow. Plus, while I took five minutes to go to the bathroom he found his birthday present.
I bought him this amazing car racing track from Little People that I knew he was going to love. My Dad put it together and then we covered it with a bed sheet and I hid it in my closet. Well, I opened the door after using the restroom to have Cooper run up to the door and start pointing and saying “Wow!” (ok already so cute!). He had managed to go into my closet, find the present wrapped in a sheet, take the sheet off and drag the present out into the bedroom. I’m not even kidding. It was perhaps the funniest and sweetest thing ever!
I had been saving the present for today because the Hubs had to be away for work and I wanted us to both give it to him. But Cooper had other plans. Apparently he didn’t understand it was his birthday but definitely understood he was due a present! Haha! Oh well, at least he was so excited to talk to Dada on FaceTime that he grabbed my phone and ran into the living room (where he dragged it to next) to show Dada on the phone his new toy. He showed him how to race the car while pointing, laughing, clapping his hand over his mouth and shouting “wow”! #priceless
Anywho, welcome to Friday’s Food & Fitness!
If you are like me, you grew up on the Food Pyramid. That pyramid of food with a big old spot for grains at the bottom and sugars and the like allowed a small spot at the top. Well, we’ve since learned that this version of the Food Pyramid is a bit outdated, and, in fact, there is a healthier and easier way to think about the food you consume. Enter MyPlate, a visual tool to help you interpret the Dietary Guidelines for Americans and assist us in eating a more healthy diet.
But do you actually know how to interpret MyPlate? It seems pretty simple. The plate represents the portions from the major food groups you should include in your diet and it visually helps you see how much of your proverbial plate should be filled with veggies, grains, meat, fruits and dairy. However, I learned recently that there is a bit more to MyPlate than I originally thought.
First of all, to be truly successful at MyPlate, you should try and calculate your daily energy needs (aka calories intake). For example, for a moderately active woman between 31-50 the average daily recommended calories intake is 2,000. Armed with this information and using the MyPlate as guidance, you should then build your daily eating plan from each food group.
So for a 2,000 calories diet, you would allot:
6oz of Grains (with 1 oz being equivalent to 1 slice of bread)
2 1/2 cups of Vegetables
2 cups of Fruits
3 Cups of Dairy
5 1/2 oz of Protein Foods (with 1 oz being equivalent to 1 cooked egg)
6 tsp of Oils
and this leaves you with 260 calories of Discretionary Intake
Based on this information, you are then armed with the tools you need to plan your meals and snacks to obtain the optimum recommended intake of vitamins, minerals and nutrients. Also, check out ChooseMyPlate.gov for even more great resources to help you eat healthy!
I have to admit with preparations for Cooper’s birthday party, plus an upcoming Thanksgiving celebration, I’ve been a bit swamped and somedays my workouts haven’t been as long as I would like. But I have been consistent, which is the most important thing. Plus, I’ve had my best workout buddy with me and we’ve enjoyed some fun times at barre and pilates!