Plate Size Matters

The History of Plate Sizes

Fast foods do not have a monopoly on supersize. The plate industry has had its own growth spurt during the past 50 years. In the 1960s dinner plates were about 8.5 to 9-inches in diameter and held about 800 calories; by 2009 plate size had grown to 12-inches with the capacity to hold about 1900 calories. The calorie differences are illustrated in the graphic below. (Calorie amounts will vary depending on the foods you choose.)

Portion Planning 8. New England Clam Chowder

Portion Planning 8
New England Clam Chowder

Portion Planning Series 7. Chocolate Covered Strawberriers

Portion Planning Series 7Chocolate Covered Strawberriers

Portion Planning 5. How Would You Spend 500 kcal?

Portion Planning Series 5
How would you spend 500 calories?

Portion Planning 004

Portion Planning Series 004

Portion Planning 002

Portion Planning Series 002

Portion Planning 003

Portion Planning Series 003

Portion Planning 001

Portion Planning Series 001

The Simple Life... When Apples and Blackberries Were Only Fruits

On September 22, 2011, the Student Dietetic Association (SDA) at Florida International University (FIU) provided Free Apples and Blackberries to encourage healthy snacking. The technology college students are addicted to and the need for something healthy inspired the event. Students received free antioxidants, fiber and vitamins from the fruits instead of actual cell phones, while they learned the importance of healthy nutritional habits.

 

“What surprised me the most was that when other clubs give out free pizza, there is a line around the corner, but if you give out free fruits, you really have to market it well. It was a very eye catching, clever idea.”    - Megan Huard

"It’s a great idea that an association is giving out healthy snacks. I was tricked by the advertisement and thought they were giving some kind of phones. At the end, I learned about the benefits of apples and blackberries."   - Mario Garcia

"This was a great opportunity for nutrition education; it was great to see so many students interested in learning more about the benefits of these fruits and about our association."  - Marcela Lucena

The SDA at FIU is dedicated to making the world healthier, one plate at a time. Through on and off campus activities, they serve the community and fellow students as they teach the importance and benefits of good nutrition and a healthy lifestyle.

MyPlate, a Tool for Meal Planning

Throughout the month of March we celebrate National Nutrition Month® (NNM), a nutrition education and information campaign created annually by the Academy of Nutrition and Dietetics (Academy). The campaign focuses  attention on the importance of making informed food choices and developing sound eating and physical activity habits. 

The March 2013 theme for National Nutrition Month® is "Eat Right, Your Way, Every Day." The Student Dietetic Association (SDA) at Florida International University (FIU) helped prepare a nutrition education video to look at MyPlate as a tool for planning healthy meals. 

Eat Right, Your Way, Every Day with the
Student Dietetic Association at FIU. 
A look at MyPlate as a tool for meal planning.

National Nutrition Month Messages from the FIU SDA

A special thank you to the Student Dietetic Association at FIU.

Edible Flowers by Guest Blogger: Brittaney Bialas, MS, RD

Spring is a warm, bright, and sunny time of year when you may schedule time for outdoor picnics at local parks and beaches. While you are at it, you might as well pencil in some time to brighten up your herb or vegetable garden with some tasty flowers – edible flowers, that is! 

You may have seen floral garnishes adorning fancy meals or flashy desserts; but you may not know that you can eat many of these flowers fresh from the plant after rinsing. Edible flowers can be cooked like a vegetable, sprinkled on top of a favorite dish, used to make soups and sauces, or stuffed and sautéed as a main part of a recipe. They can be made into vinegar, syrups, butters, and jellies, or used in custards, sorbets, and other desserts. They can also be frozen into ice cubes to add extra excitement to an otherwise boring beverage on a hot day. Now is the time of year when many edible flowers are in peak bloom. They may even be in your garden already - just waiting to be added to your next dish!

Some of the edible flowers that may be in your backyard or vases include pansies, violas, chrysanthemums, carnations, fuchsias, geraniums, jasmine, lavender, violets, and certain roses. Flavors range from sweet and honey-like to spicy and peppery, while scents can add a floral aroma or a citrusy tang. Nasturtiums are a popular edible flower that adds a spicy, peppery kick. The purple flowers of banana trees and blossoms of citrus trees (lemon, lime, orange, grapefruit, kumquat) are edible fruit flowers that may be in your back yard. Many herb flowers, including alliums (garlic, chives, leeks), cilantro/coriander, chicory, dill, mint, sage, and thyme are also safe to eat. Most of the flavors of herbal flowers resemble those of the herbs they come from. These can be added to a dish along with or in place of the herb itself. Several vegetable flowers probably already make a regular appearance in your diet, such as cauliflower (who would have thought?), broccoli, and artichoke, which are all flower blossoms. In addition, the flowers of arugula, okra, radishes, peas, and squash are edible. Squash blossoms appear quite often in the produce stands and taste a bit like the raw gourd from which it came.

Best of all, many edible flowers have vitamin C, vitamin A, and other beneficial essential nutrients. Edible flowers can replace sodium and sugar when used in conjunction with herbs and spices, adding more flavor and aroma to foods. However, keep in mind that edible flowers have a delicate taste that is detected best when added to simple dishes that do not have overpowering flavors.

Many flowers can be safely tossed onto our plates; but there are flowers that are poisonous and should never be eaten. Always make sure a flower is edible before adding it to your food. Some resources that list some edible flowers are at Colorado State Extension  and North Carolina State University. In general, edible flowers are best when they are picked during the morning when they have the most moisture. They can be rinsed and placed in a moist paper towel in the refrigerator for storage. Use within a short period to maintain quality.

There are also some safety rules to follow regarding where you find your edible flowers. Do not pick flowers from the side of the road where fumes from vehicles and other contaminants can make the plants unsafe to eat. Do not purchase edible flowers from nurseries or garden centers unless they are grown specifically for consumption. Do consume edible flowers that you have grown from seeds as long as you do not use pesticides or other chemicals. Do introduce small amounts of new flowers one at a time since pollen from the plants may trigger allergies. Do research which parts should and should not be used since each type of edible flower is different.

Flowers are nice to have. Their colors brighten a room, they give off a pleasing aroma, and they bring joy to people who take the time to notice them.

However, one of the most exciting reasons for dietitians to love flowers is that they may be food! Spring is the perfect time to try something new and let an edible flower be a part of your dining room table – and not just as an accent piece in a vase! 

Pansy Herb Salad 
4 cups mixed greens 
1/4 cup fresh sprigs of dill 
1/4 cup fresh flat-leaf parsley leaves 
4 large basil leaves, rolled up and thinly sliced crosswise 
1 large lemon, halved 
Pinch of salt 
Fresh ground black pepper to taste 
1 /2 cup toasted walnuts 
3/4 cup crumbled feta 
1 cup fresh pansy flowers 

Toss salad greens and herbs in a large bowl. Squeeze lemon juice (without the seeds) over the greens and season with salt and pepper. Toss again. Add walnuts and feta and toss well. Divide salad and pansies among four serving plates and serve.

Nutrition Fact Per Serving (Serves 4) Calories: 179; Fat: 16g; Carbohydrate: 5g. Adapted from Pansy Herb Salad

 

Let’s Get Our Plate in Shape: Breakfast National Nutrition Month

Let’s Get Our Breakfast Plate in Shape