Nutrition Notes: Healthy meals made simple

by Jenna Olson, RD Nutrition & Wellness Educator

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Almost two years ago, the USDA unveiled the MyPlate food guide. The MyPlate graphic was designed to make it easier to visualize what a healthy meal should look like when it comes to what you are eating. Listed below are a few tips to help your plate look more colorful at each meal. So, when you sit down to eat your next meal, check your plate. How many tips does your meal incorporate?

Balance calories:
Find out how many calories you need each day to help manage your weight. Check out www.choosemyplate.gov to find an estimate of how many calories you need each day.

Enjoy your food, but eat less:
Try slowing down when eating and pay attention to hunger and satiety cues.

Keep size in check:
Avoid oversized portions.

Take a bite out of fresh produce:
Eat more fruits and vegetables by making them fill up half your plate at each meal.

Change it up:

- Switch to fat-free or low-fat (1%) milk.
- Make half of your grains whole grains.
- Drink water instead of sugary drinks.

Here are a few sample recipes that you can try out that follow the MyPlate guidelines:

Brown Rice with Sizzling Chicken and Vegetables

Spinach Salad with Apples and Eggs

Herbed Garden Pizzas
(Note: If you do not have pizza crust, try using whole wheat tortillas to make individual pizzas.)

Do you have any favorite recipes that fit the MyPlate guidelines?

Share them with us on Facebook & Twitter!