Happy Birthday My Plate – Mediterranean Style!

This month marks the second anniversary of USDA’s MyPlate, the graphic representation of a nutritious meal designed to help consumers build a healthy plate with all five food choices.  What better way to celebrate this colorful icon than with the Mediterranean Diet?  With an abundant array of plant-based foods, including vegetables, fruits, nuts, beans and grains, a variety of seafood, olive oil as the principal source of fat, and moderate to small amounts of cheese and yogurt,  poultry and eggs, red meat and red wine, it has all the makings of a healthy diet.  And, what better way to celebrate the Mediterranean Diet than with one of America’s favorite foods, pasta?

As a registered dietitian, I know that pasta is high in B vitamins, especially folate, and low in fat, calories and sodium.  I also know that tossed with olive oil and garlic and paired with plenty of vegetables and lean protein, it creates a filling, nutritious and high-fiber meal that follows the MyPlate guidelines.  Pasta offers an abundant variety of meal options that are delicious, but also part of a healthy eating plan. 

From a personal perspective, pasta also holds a special place at my table, as I am sure it does for many.  For me, it was a staple in my Sicilian-American home growing up.  Loved as much for its convenience, versatility and low cost as it was for its taste, pasta appeared on our family menu once a week or more without fail.  I have continued the same tradition for my family over the years, and I am sure my children will do the same for theirs!  

Research shows eating a Mediterranean Diet offers a myriad of health benefits, including a higher quality of life and lower risk of diabetes, heart attack and stroke.  More recent studies have discovered this type of diet also keeps memory sharp and promotes better brain function as we age.

Pasta, enriched or whole grain, is a perfect vehicle for delivering the great flavors of the Mediterranean and easily fits into any lifestyle, budget or menu.  Simply prepared with a quick marinara sauce or dressed up with more sophisticated flavors like wild mushrooms and thyme, pasta appeals to a wide variety of audiences.    Consider one of my favorite dishes this month  as we celebrate MyPlate:  Roasted Red Pepper with Chicken, Peas, Yellow Squash & Basil over Fettuccine.  Chock full of high-fiber vegetables, this dish is low in fat and calories and meets all the requirements of a MyPlate meal.    

You can find more recipes like this one as well as tips, information and resources, by visiting www.pastafits.org.  Pasta Fits is a nutrition and culinary education and resource initiative sponsored by the National Pasta Association.  You can also connect with Pasta Fits on Facebook, Twitter or Pinterest. 

This month we welcome guest blogger Diane Welland, RD, manager of Nutrition Communications for the National Pasta Association (NPA). NPA is the Wheat Foods Council’s newest member.