Resources and Recipes

Eating right and being active are key to a healthy lifestyle. Visit www.choosemyplate.gov to learn more about food groups and tips for a

10 Tips for a Great Plate

The following tips are from www.chooseMyPlate.gov:

1. Balance calories

Find out how many calories you need for a day by going to www.ChooseMyPlate.gov to find your calorie level. Being physically active helps you balance calories.

2. Enjoy your food, but eat less

Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues, and use them to recognize when to eat and when you’ve had enough.

3. Avoid oversized portions

Use a smaller plate, glass, and bowl. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.

4. Foods to eat more often

Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health – including potassium, calcium, vitamin D, and fiber.

5. Make half your plate fruits and vegetables

Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of a main dish or side dishes or as dessert.

6. Switch to fat-free or low-fat (1%) milk

They have the same amount of calcium and other nutrients as whole milk, but fewer calories and less saturated fat.

7. Make half your grains whole grains

To eat more whole grain products, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice.

8. Foods to eat less often

Cut back on foods high in solid fats, added sugars, and salt, including cakes, cookies, ice cream, candies, sweetened drinks and fatty meats like ribs, sausage, bacon and hot dogs. Use these foods as occassional treats rather than everyday foods.

9. Compare sodium in foods

Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

10. Drink water instead of sugary drinks

Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks can be a major source of added sugar, and calories.


Visit the following sites for more information on health and nutrition:

www.nutrition.gov Government information for consumers on food and human nutrition

www.usda.gov United States Department of Agriculture

www.fda.gov United States Food and Drug Administration

http://www.health.gov/dietaryguidelines/ Dietary Guidelines for Americans


Recipes

Skillet Apple-Cranberry Granola Crisp

Makes 4 servings

Ingredients:

  • 1 cup low-fat granola
  • 2 tablespoons unsweetened apple juice
  • 1 teaspoon cornstarch
  • 2 medium apples, cored, peeled, and diced into small pieces
  • 1/8 cup packed light brown sugar
  • 1/2 teaspoon cinnamon
  • 1 teaspoon lemon juice
  • 1 tablespoon canola oil
  • 1 cup dried cranberries
  • 1/2 cup vanilla low-fat yogurt (optional)

Directions:
1. In a large non-stick skillet over low heat, toast granola for 2-3 minutes. Transfer to a medium bowl.
2. In a small bowl, combine apple juice and cornstarch.
3. In another medium-sized bowl, combine apples, sugar, cinnamon and lemon juice with the cornstarch mixture.
4. Wipe skillet clean, add oil and heat over medium heat.
5. Add apple mixture, spreading evenly over bottom of pan, and cook, stirring constantly, until browned but not mushy, about four minutes.3
6. Add cranberries and heat through.
7. Stir in granola. Reduce heat to low.
8. Flatten mixture with a spoon, cover and cook another 1-2 minutes.
9. Serve topped with a spoonful of yogurt, if desired.

One serving contains 290 calories, 5g fat, 0mg cholesterol, 60mg sodium, 6g dietary fiber, 4g protein.


Fruit Smoothie

Makes 4 Servings

Ingredients:

  • 3 cups strawberries or other fruit, frozen
  • 2 cups fat-free milk
  • 1 large banana
  • 1 cup low-fat yogurt (plain or vanilla)

Directions:
Defrost the frozen fruit just enough so that it will blend easily. Pour the milk into the blender. Add the pieces of frozen fruit to the milk in the blender. Add the banana and yogurt. Blend until smooth – about 30-45 seconds.

One serving (1 cup) contains 160 calories, 1.5g fat, 3g fiber, 8%DV of vitamin A, 80% Vitamin C, 30% Calcium, and 6% Iron.


Brunswick Stew

Ingredients:

  • 1 Tablespoon vegetable oil
  • 1 medium chopped onion
  • 2 cups chicken broth, low sodium
  • 2 cups cooked, diced and boned chicken or turkey
  • 2 cups tomatoes, canned or cooked
  • 2 cups lima beans, canned or cooked
  • 2 cups whole kernel corn, canned or cooked

Directions:
1. Heat oil in a large pan. Add onion and cook in oil until tender.
2. Add all remaining ingredients. Bring to a simmer for 30 minutes at medium-low heat.

Makes 8 servings of about 1 cup each. One serving contains 200 calories, 5g fat, 470 mg sodium, 5g dietary fiber, 16g protein, 15% of the Daily Value for Iron, 20% for Vitamin C, and 10% VItamin A.

Cost:
Per Recipe: $ 6.36
Per Serving: $ 0.80


Veggie Kabobs with Salsa Dip

Serving Size: 1 cup vegetables and 1/2 cup salsa

Yield: 4 servings

Ingredients:

  • 2 carrots – cut into chunks
  • 2 celery stalks – cut into chunks
  • 1 cucumber – cut into chunks
  • Cherry tomatoes
  • 1 cup fat free sour cream or plain yogurt
  • 1 cup Salsa

Directions:
1. Alternate vegetables on a skewer and place on a plate
2. In a small bowl, mix sour cream and salsa. Serve with veggies.

Nutrition Facts: one serving has 150 calories, 3% calories from fat, 10mg cholesterol, 30g total carbohydrates, 7g dietary fiber, 5g protein, 110% DV of vitamin A, 80% vitamin C, 15% calcium and 8% iron.