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Published byGinger Sutton Modified over 9 years ago
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Create A Great My Plate
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Make ½ Your Grains WHOLE Whole grains contain the entire Grain Kernel (Bran, Germ & Endosperm) Whole Wheat BreadWhole Grain PastaBrown Rice
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Refined VS Enriched Grains Refined Grains have the bran & germ removed during Milling –Results: Longer shelf life Finer texture Removes 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
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Vegetable SubGroups Dark Green Veggies Red & Orange Veggies Starchy Veggies Other Veggies Beans & Peas Vary your Veggies!! Eat a wide variety & fill your plate with a little more than ¼ Veggies
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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!!
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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
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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
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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
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What’s in the Dairy Group??? Milk Soymilk Yogurt Cheese Milk based deserts (pudding, ice cream, frozen yogurt) What’s NOT in IT??? Cream Cheese Heavy Cream Butter SourCream
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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…)
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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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