Create A Great My Plate

Make ½ Your Grains WHOLE

Whole grains contain the entire Grain Kernel (Bran, Germ & Endosperm)

Whole Wheat Bread Whole Grain Pasta Brown Rice

Refined VS Enriched GrainsRefined Grains have the

bran & germ removed during Milling– Results:

Longer shelf lifeFiner textureRemoves Dietary

Fiber, Iron & other ingredients

Enriched Grains are Refined grains that have some nutrients such as B-Vitamins, & Iron but NOT Fiber added back in!!

Color is NOT an indicator that bread is a whole

grain. Molasses & Food Coloring can result in a

brown color

Vegetable SubGroupsDark Green VeggiesRed & Orange

VeggiesStarchy VeggiesOther VeggiesBeans & Peas

Vary your Veggies!! Eat a wide variety

& fill your plate with a little more than ¼ Veggies

Fruits

Fresh, Frozen, Canned or Dried Fruits are Acceptable!!

Avoid Fruits canned in Syrup.

Choose Fruits canned in Water or 100% Juice

Whole Fruits are Better than Juices because

they add Fiber to your Diet!!

Get More Fruit in Your Diet!!!

Add to Cereal or Pancakes

Drink 100% Fruit Juice Pack Fruit for Lunch or

Snacks Add Fruits to Salads Have Fruit for Desert Pack Dried Fruit Make a Fruit Smoothie

with Milk or Yogurt

The Skinny on Protein…….

Non Meat Sources of Proteins:

Eggs Nuts & Seeds (Peanut Butter & Almond Butter included)

Beans (Kindney, Garbanzo, Black,

Refried..)

Dried Peas Tofu Tofu Products Soy Products Hummus

Making Healthy Protein Choices

Remove the skin from Chicken

Limit Breading, which soaks up extra fat

Choose LEAN cuts of meat & poultry

Bake, Broil or Grill instead of frying

Choose Low-Fat Luncheon meats instead of things like Bologne & Salami

What’s in the Dairy Group???Milk

SoymilkYogurtCheeseMilk based deserts(pudding, ice cream, frozen yogurt)

What’s NOT in IT??? Cream Cheese Heavy Cream Butter SourCream

How to get Calcium if you Don’t Drink MILK…

Calcium Fortified Fruit Juices

Cereals Breads Rice Milk Almond Milk Tofu Soy Products Leafy Greens (Kale, Collard Greens, Spinach…)

Limit Oils & Other Fats Saturated &

TransFats are Solid Fats are solid at room temperature

Saturated Fats are in Animal Products

Trans Fats are found in processed foods & are the worst fat for your body ;-(