Fresh & Healthy Translating MyPlate to Your Family Plate

Fresh & Healthy
Recipes & Tips for a Healthy Lifestyle
Fall 2013
Translating MyPlate
to Your Family Plate
MyPlate, the current USDA food guide, is a helpful tool
for feeding your family right from all the important
food groups. The plate icon is divided into four equal
parts; vegetables, fruits, grains, and protein foods
with a separate “glass” representing dairy foods.
Make your kitchen MyPlate friendly! Well-stocked pantries,
refrigerators and freezers make eating healthier, tastier,
quicker, and more economical. These can also reduce the
stress that comes with having to answer the question of,
“what’s for dinner?”
Pantry
Refrigerator
a Dried fruit, canned fruit (in juice)
a Canned vegetables (no added salt)
a Tomato sauce (low sodium)
a Tuna, salmon packed in water
a Whole wheat/whole grain breads, oats, whole grain
a Fresh fruits and vegetables, 100% fruit juice,
a
a
a
a
a
cereals, whole wheat pasta, brown rice, quinoa,
whole wheat couscous, farro, corn tortillas, grits
Dried beans, canned beans (low sodium)
Nut or seed butters
Whole wheat flour
Canola oil, olive oil, vinegar, pepper, dried herbs
Vegetable, chicken or beef broth (low sodium)
Remember:
100% vegetable juice
a Eggs
a Nuts and seeds
a Low-fat or fat-free milk, yogurt and cheese
a Calcium-fortified soy milk, tofu
a Fresh herbs
Freezer
a Frozen fruits (no added sugar)
a Frozen vegetables (without sauces)
a Lean ground beef or turkey, chicken breasts, fish
ol lunches follow MyPlate
ho
sc
d
an
t
as
kf
ea
br
ol
ho
Both sc
at school, you will
t
ea
n
re
ild
ch
ur
yo
en
wh
guidelines. So
e – or two - fewer meals!
on
e
ar
ep
pr
d
an
r
fo
op
sh
have to
MyPlate Inspiration
Fresh & Healthy
Budget, Track & Plan | www.choosemyplate.gov
The Choose My Plate website has a wealth of
information and interactive tools including budget
tips, food trackers, and daily food plans that you
can create around your family’s preferences.
A
ght!
Make a MyPlate dinner toni
Pin & Cook | http://pinterest.com/MyPlateRecipes
The MyPlate Recipes Pinterest Page is a collaboration
from the nation’s top recipe creators (such as Cooking
Light, Food Network, Family Circle, etc.) and boasts
hundreds of beautiful, healthy and practical
recipe ideas.
Involve the Whole Family |
http://www.letsmove.gov/eat-healthy
The mission of Let’s Move is to raise a healthier
generation of kids. This website has many creative
ideas on healthy family eating, exercising, and
planting a family garden
More MyPlate Motivation
Make at least half your grains whole grains… here’s how:
aWhole wheat couscous takes less than 15 minutes to
cook. Use it in your favorite rice and pasta recipes.
aMake breakfast quinoa! Mix with bananas,
almonds and a drizzle of honey.
aLook for the words “whole wheat” or “whole grain”
on the ingredient list when buying bread or cereal.
aAdd barley to vegetable soups or salads for a
quick fiber fix.
Fill half your plate with fruits and veggies… here’s how:
aAdd an extra ½ - 1 cup of fruits or veggies over what
the recipe calls for with salads, casseroles, pastas
or rice dishes.
a Try to serve at least 2-3 different colors at each meal.
aHave raw produce washed, cut and peeled in baggies
or containers in the front of the fridge so it’s easy
to find and snack on.
Get your kids to love their veggies!… here’s how:
a Rename – Studies show that kids eat more when
vegetables are given fun titles like “X-Ray Carrots”
and “Power Peas.”
a Play – Make them fun! Serve cut veggies on toothpicks
with a dunk-able yogurt dip or put out different
veggies to make a “face” on cheese sandwich.
a Whirl – Pureeing veggies into soups, tomato sauce and
cheese sauce (think sweet potatoes in mac n’ cheese)
is a great way to add flavor and nutrition.
a Heat – Grilling and roasting bring out the natural
sweetness in veggies.
For more information, visit myhealthyforlife.com
Brown Rice w/ Sizzling Chicken
and Vegetables
Preparation time: 30 minutes, excluding rice preparation
Serves: 4
•
•
•
•
•
•
•
•
•
A
3 cups hot cooked brown rice
3 tbsp low-sodium soy sauce
¼ cup water
1 tbsp honey
1 tbsp cornstarch
1½ tbsp canola or corn oil
1 lb boneless chicken breast, cut into 1-inch cubes
2 cloves garlic, minced
1 small white onion, cut into small wedges
(about 1/8-inch thick)
• 3 medium carrots, peeled and thinly sliced diagonally
(1 cup total)
• 1 ½ cups small broccoli florets
• 1 medium red bell pepper, cut into 1-inch pieces
Directions:
1. Mix soy sauce, water, honey, and cornstarch in a
small bowl; set aside.
2. Heat oil in a wok or large skillet. Add minced garlic;
sauté about 1minute until garlic is golden.
3. Add chicken; cook about 5-6 minutes,
then push chicken to the side.
4. Add onions to center of skillet; cook until slightly
tender and push to the side.
5. Continue with carrots, broccoli, and peppers
separately, placing each in center of pan,
cooking until slightly tender and pushing to the side.
6. Pour soy sauce mixture into center of skillet.
Leaving other ingredients at the sides of the pan,
stir sauce until it thickens.
7. Mix in with vegetables and chicken.
Serve immediately over cooked brown rice.
Serving Suggestions:
Serve with apple slices and a glass of non-fat milk.
HEALTHY FOR LIFE™ is the ARAMARK Education commitment to
improving the health and academic potential of your students and children.
© 2013 ARAMARK. All rights reserved. Confidential and Proprietary to ARAMARK.
May be used only with ARAMARK’s written consent.