The USDA's new dietary guidelines explained

Out with the Food Pyramid and in with the MyPlate! The USDA introduced this new dietary guideline last month and Michelle Dudash, a registered dietician and chef, approves!

"When you fill your plate wisely, the MyPlate can help you eat fewer calories without sacrificing on taste," said Dudash.

One main message of the MyPlate is to balance calories. Dudash says you can still enjoy your food by following these guidelines, but you will eat less and avoid oversized portions. She suggests, "Filling half your plate with fruits and vegetables can help you to eat fewer calories while still keeping you satisfied."

She also recommends choosing cups and plates that hold smaller amounts of food instead of huge portions. Following these guidelines may be difficult so Dudash gives some meal suggestions for breakfast, lunch and dinner if you find yourself having a healthy food block!

Plate 1: Breakfast

400 calories
Parfait of 1 cup mangos, 3/4 cup plain low-fat Greek yogurt, 1 teaspoon honey, and 1/4 cup low sugar granola

Plate 2: Lunch
490 calories
- 1/2 turkey sandwich with turkey and reduced-fat cheese, spinach, sliced tomatoes, light mayo, mustard
- Big arugula salad with raisins, chopped walnuts, diced avocado, tomatoes, 1 tablespoon bottled vinaigrette
- Glass of flavored brewed iced tea with 1/2 teaspoon honey

Plate 3: Dinner
About 570 calories
- Bowl of 1 cup whole grain pasta
- Tossed with 3 ounces shrimp; 1 cup blend of diced canned tomatoes, sautéed yellow squash and spinach; 1 tablespoon olive oil and 1-1/2 tablespoons Parmesan cheese.

Dudash says to make sure at least half of the grains you are eating are whole grains. She said they offer more fiber, but do keep the portion size in mind to make sure you are not eating too many calories.

For more information on Chef Dudash, visit her website at www.michelledudash.com . You can also follow her on Twitter  and Facebook  for more up-to-date healthy eating tips.