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 ;-(
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