MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image--a place setting for a meal.This has replaced the Food Guide Pyramid that you may remember from many years ago. The new MyPlate offers a more individual approach for nutrition guidelines to help you meet your goals. Visit www.choosemyplate.gov or click the icon above to also find numerous resources including calorie estimates, SuperTracker food logs, exercise guidelines, recipes, sample menus, and much more.
Vegetables and Fruits:
Add color and crunch to your diet plus they are powerful tools in weight management efforts and prevention of chronic diseases.
• Enjoy at least 2 cups of vegetables daily
• Raw, stir-fried, steamed, grilled or roasted - from fresh or frozen
• Canned are also valuable (drain and rinse to reduce sodium)
• Fresh, frozen or canned (light syrup or juice)
• Limit juice and dried fruits to lower calories
Eating moderate amounts of grains throughout the day will help you maintain energy.
• Choose whole-wheat bread, brown rice or whole-wheat pasta for more fiber, vitamins and minerals
• Include a these foods at breakfast, lunch and snacks for energy
• Minimum of 5 oz of grains daily - make at least 3 oz whole grains
Protein / Dairy:
These foods help build and repair muscles, bones, skin and blood.
• Include 5-6 oz of dried beans, lentils, peas, nuts, fish, poultry, eggs or lean red meat daily
• Two to three cups of dairy - nonfat or low fat. Calcium fortified soy products also provide protein as well as calcium and other minerals and vitamins
Heart Healthy Fats:
Fats from plant sources are generally low in saturated fat and high in mono and polyunsaturated fats (heart healthy).
• Eat nuts, seeds, avocados, olives, peanut butter and vegetable oils in small amounts at each meal to stave off hunger and promote healthy blood cholesterol
• Include fish once or twice weekly for heart healthy omega-3 fatty acids
• Avoid Trans-fat
• Limit saturated fats found in meat, full fat dairy products, and fried foods
Eating concerns range on a continuum from disordered eating problems, such as occasionally under or overeating with minimal body image disturbance, to more extreme forms of restriction and/or other disruptive eating behaviors, such as binge/purge behaviors, accompanied by intense body image dissatisfaction. Eating concerns, especially clinical eating disorders, involve psychological (i.e., body image dissatisfaction, low self-esteem; intense fear of gaining weight, etc.); physical (i.e., weight loss; loss of menstrual cycle; etc.); and nutritional (i.e., disruptive eating patterns; restricted caloric intake; etc.) components. As a result, at East Carolina University, we believe that students who struggle from eating concerns benefit most from a multidisciplinary approach to treatment that targets the psychological, physical, and nutritional facets of eating problems.
The Center for Counseling and Student Development (CCSD) and Student Health Services (SHS) at ECU has established a multidisciplinary treatment team including CCSD psychologists and/or counselors; a SHS physician; a SHS Registered Dietitian; and other necessary health care professionals. The Eating Disorders Treatment Team (EDTT) provides comprehensive psychological counseling; medical assessments, and nutritional counseling to students struggling with eating concerns. The EDTT also meets on a monthly basis to review cases and treatment plans while also discussing ways to reach out to and educate the broader university community around these issues.
The EDTT provides the following specific services:
1. Psychological: The CCSD provides short-term individual and group psychotherapy aimed at exploring the underlying feelings and function of the disordered eating behavior while also developing more effective coping skills to manage the disordered eating thoughts, feelings, and behaviors.
2. Physical: Student Health Services provides evaluations aimed at identifying medical complications resulting from the disordered eating pattern. Other co-existing conditions may also be explored and ruled out on an individual basis. Medical Treatment plans and follow up evaluations are also created.
3. Nutritional: Student Health Services provides nutrition education, which includes but is not limited to explaining the role of nutrition and food, identifying disordered eating behaviors, and discussing disordered thoughts and feeling about food and eating. The dietitian will work with the patient to develop individualized meal plans or guidelines that lead toward the long-term goal of regular, adequate meals and normal eating behaviors.
At times students may require higher levels of care than can be provided by the EDTT. If after an initial consultation appointment this is determined to be the case, referrals to appropriate community resources will be provided and all members of the EDTT will be notified.
During the initial consultation appointment, which may take place either through the CCSD or SHS, the student will be informed of the nature and purpose of the EDTT. Should the evaluating professional determine a referral to the EDTT to be appropriate, the student will be asked to sign an EDTT consent form and a release of information granting permission for the exchange of information between the CCSD and SHS treatment team members. Information exchanged will be used for the purposes of coordinating care and developing an individualized treatment plan for each student.
Students may refuse treatment by the EDTT. If the evaluating professional; however, deems a referral to the EDTT as the appropriate treatment recommendation, then the student may be referred to community resources for ongoing services unless it is an emergency situation.
Referrals to the EDTT are made by CCSD and/or SHS professional staff members. If you believe a student might benefit from treatment provided by the EDTT, please have the student schedule an initial consultation appointment with Dr. Joseph Armen, SHS physician, at 328-6841, or Mrs. Courtney Robinson, SHS Registered Dietitian, at 328-6841.
If you would like, an anonymous eating disorder screening tool is available. No identifying information will be solicited and your IP address is not recorded.
Body Image/Eating Disorders
Eating Disorder Referral and Information Center