Plan with MyPlate!

https://www.glwd.org/blog/plan-with-myplate/

By Flor Roberts, Nutrition Services Department Dietetic Intern

This August and throughout the year, we encourage you to follow the MyPlate guidelines for planning nutritious meals and snacks. Using MyPlate is an easy way to plan meals, all you need is a plate.

Start with Produce

Fill half of your plate with fruit and vegetables. Choose from a variety of colors--red, orange, yellow, green, blue, purple, white and brown. Get creative, arrange, and combine however you prefer.

Include Lean Protein

Choose from lean meat, poultry, or fish. This also includes beans, nuts, or tofu.

Make Half your Grains Whole Grain

Swap refined grains like white rice, bread, and cereal with whole grains instead. Look for the words “100% whole grain” or “100% whole wheat” in the ingredients.

Dairy and Other Options

The dairy group includes milk, yogurt, cheese, lactose-free milk, and fortified soy milk and yogurt. Limit your food little calcium and a high fat content, such as cream cheese, sour cream, cream, and butter.

The Benefits of Our Meals:

At God’s Love We Deliver, we offer a variety of nutritious meals that are low in fat and sodium, and are made without artificial flavorings, preservatives, or fillers. Each week, clients receive a variety of items that fit their dietary and health needs.

MyPlate Tips: Adapted from the USDA Food and Nutrition Service

Focus on whole fruits:

• Add fresh berries or slices of banana, apples, melons, peaches, or plums to whole grain cereals and pancakes.

• Snack on fruits throughout the day.

• Choose ripe fruits for the best flavor and texture.

• Remove any seeds or pits and discard before adding to your dishes.

Vary your veggies:

• Cook a variety of colorful vegetables and plan ahead by making large batches to use for later.

• Add to pasta, soups, stews, casseroles, or lasagna.

Vary your protein routine:

• Try adding a new protein to your favorite dishes.

• Swap lean meat with beans, chicken, beef or tofu.

Make half your grains whole grains:

• Select from a variety of whole grains like brown rice, farro, quinoa and bulgar instead of white rice.

• Add cooked grains to stir-fry dishes, salads, or wraps.

Drink and eat less added sugars, saturated fat, and sodium:

• Cook at home as much as possible to reduce added sugars, saturated fat, and sodium.

• If feeling full, save half of your meal for later or the next day.

• Share large portions with family or friends.

• Read ingredient labels to choose more nutritious beverages, meals, and snacks.

Please consult your Medical provider or Registered Dietitian Nutritionist if you have any dietary or fluid restrictions. Get creative with MyPlate and enjoy!

Visit MyPlate.gov