- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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March 13, 2012
Get your plate in shape
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
March is National Nutrition Month and this year's theme is "Get your plate in shape." Building on the Dietary Guidelines for Americans and the release of MyPlate, the Academy of Nutrition and Dietetics wants you to pause before each meal to make sure you're eating the healthiest foods in the right amounts and in the right balance. Ask yourself these questions:
- Is half or more of my plate fruits or vegetables?
- Is no more than one-quarter of my plate grains, preferably whole grains?
- Is the remaining quarter lean protein about the size of a deck of cards?
March is the perfect time to take stock — after all spring is in the air and the mind turns to new beginnings. So why not try something new in the kitchen? Here are some dishes I've cooked up in my kitchen.
Veggies and fruits
- Wilted spinach topped with sauteed onions and mushrooms.
- Roasted red peppers, peeled and sprinkled with a bit of low-fat feta, fresh basil and balsamic vinegar. Asparagus, cauliflower, broccoli and beets are also good candidates. Just toss with a little oil and grill or roast.
- Soups loaded with vegetables. Try new flavor combinations: ginger and edamame (Asian), corn and chiles (Hispanic), fish and tomatoes (Mediterranean), or chickpeas and peanuts (African).
- Any fresh fruit, sliced and tossed with mint or cilantro. Or try a dash of cinnamon or a drizzle of maple syrup.
Whole grains
- Brown or wild rice mixed with veggies and herbs, or onions and fruit, and topped with a few chopped nuts.
- Quinoa mixed with diced tomatoes, cucumber, onion, parsley, a few olives and a squirt of lemon or lime juice.
- Whole-wheat pita bread stuffed with salad.
Lean proteins
- Pan-seared fish with veggies, or fish and veggies cooked in foil packets.
- Tuna on top of salads or on a few whole wheat crackers as an appetizer.
- Thinly sliced poultry, beef or pork with grilled veggies.
How's your plate shaping up? What new things have you tried?
- Jennifer
11 comments posted
June 10, 2012 4:33 a.m.
Hello guys and gals!I have read several awensrs to this commonly asked question. However I feel as if I am a bit different then most people.I am 22, male, 5'6 tall and I weight 240LBS, I should weigh 180, however with my frame I believe 200LBS might be good. So I am overweight. I'm training my body to live with ample food to no food. For rapid weight loss, survival needs in case of a SHTF scenario. I eat between 1,000 to 1,300 calories a day, 2400MG of sodium or less, and under 30G of fat and under 20G of fat. I take a multi vitamin and the days that I work my upper body and arms I drink a single muscle milk light for that extra protein and magnesium for my calves after running and bicep growth.I am fine on food, I;m not hungry often anyway, my body isn't telling me it needs more nutrition or energy. One of my biggest key points is that I HAVE EXERCISED ENDUCED ASTHMA.When I run on the elliptical I start at 80 RPM or strides, during the run my body levels out to about 70-73 RPM/strides. I am fine ad can push my body on that and only drink water and need my inhaler at the end. Street run or treadmill, I am out of the game quickly. My throat gets dry and raspy and I get bad cotton mouth almost instantly. I am trying for a police academy later thins month and I must run a 1.5MILE run in 16:57 seconds. There is a big physical test all in the same day.Here is my water intake:(4) 16.9oz bottles of Dasani filtered water throughout the day(1) (2) 20 oz cup of fridge filtered ice w
- Miriam
June 9, 2012 12:29 p.m.
Its not the size of the plate, it's what's on it. A big plate of steak, asparagus and a deviled egg is far better than a small plate of wheat bread sandwich, low fat yogurt and whole grain crackers. Our bodies can't process the grain based diet we are brainwashed to think is healthy. Wheat has only been around for 300 generations and we have not adapted to it. We need to find our way back to ancestral diets that were wheat free, some carb from veggies, medium protein and high fat. Just look around at all the fat people and ask if low fat and 'healthy whole grains' is working or not. Go paleo.
- Carl
June 9, 2012 8:26 a.m.
Use a smaller plate. Dinner plates have increased in size. Find a plate that is between a large dinner plate and a side plate. Psychology plays a large part in the food we eat - colour, taste, smell and size of portions!
- Susan
June 9, 2012 8:06 a.m.
That any reputable medical organization can still push wheat is shameful. It is the single most detrimental food to our lives. I have been wheat free for almost 2 years now. It has cured my diabetes, IBS, high blood pressure, acne, bad cholesterol and I lost 70 pounds to boot. A true life changer. All it took was realizing that 'healthy whole grains' is the biggest lie ever told. Just look at the obesity epidemic and thank wheat. Want more info? Some doctors are starting to wise up. The book Wheat Belly by Dr William Davis is a real eye opener. Regrettably your family doctor, USDA, ADA, etc are not much help here. Seriously, try wheat elimination for 30 days, you will be amazed.
- Carl
May 26, 2012 12:34 p.m.
I am going on a low cholesteral diet for three months at Dr's request. I cannot locate a good comprehensive low cholesteral diet. Any suggestions?
- Dan
May 8, 2012 9:02 a.m.
You can also get smaller plates. We tend to eat and want to finish all the food on our plates (that's what I was taught anyway). A smaller dinner plate can help control portions too.
- Rob
April 12, 2012 10:41 p.m.
This is a great article. I read somewhere that the average plate size 100 years ago is what we now call a saucer and our size of dinner plate never even existed. Portion sizes are out of control. This was something I had to focus hard hard on when I was losing 45 pounds.
- Jessie
April 4, 2012 1:28 p.m.
I have been eating this way for 40 years and am 80 years old, no medicines, swim and treadmill and just a little arthritis. It pays to eat well , exercise and not smoke! You did leave off a major component - 25 grams of fiber daily at least. I have kept off 30 pounds this way and eat well. 1/3 cup of Kellogs Bran buds alone with some almond milk is only l00 calories and 13 gr fiber.
- Helen
March 23, 2012 5:49 p.m.
Thanks, especially for the description of one's plate with portions of food categories. Really helpful for children to understand good nutrition.
- Monty
March 19, 2012 5:28 p.m.
It’s hard to find knowledgeable people on Nutrition topic, but you sound like you know what you’re talking about! Thanks
- Mary
March 19, 2012 5:26 p.m.
If my opinion counts here, I really like this article. It’s engaging and informative without being intimidating. I’m glad I had the opportunity to read this. Thanks for your insight.
- Jenny
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11 comments posted