MyPlate Dietary Plan
Eating a diet rich in vegetables and fruits is one recommendation for maintaining heart health. In fact, when it comes to fruits and vegetables – MORE matters for most Americans. USDA’s MyPlate dietary plan graphic is a simple tool to help you make better food choices and a visual reminder to select foods from all five (5) food groups.
Fruits & Veggies
MyPlate conveys that
half your plate should consist of vegetables and fruits
with the vegetable portion larger than the fruit portion. You should also vary the selection and colors of vegetables and fruits as different ones contain different nutrients. Keep in mind that
are all good options, but try for no more than one (1) cup of juice a day.
See Heart-Healthy Dessert Ideas
Grains & Protein
The other half of your plate should include grains and protein with the grain portion larger than the protein portion.
Half the grains should be whole grains
which include the bran, germ and endosperm of the whole grain kernel. The
protein choices should be lean animal sources
seafood, poultry and lean red meat.
Plant-based protein sources
such as dried beans and peas are good choices as well.
Nuts and seeds
are also good protein sources but are higher in fat so keep portions small.
Remember the dairy! Drink skim or low-fat (1%) milk and select fat-free yogurt and reduced-fat cheeses. Skim milk can also be used as an ingredient in foods such as pudding or cream soups.
Valentine’s Day provides the opportunity to show concern for your loved one’s health by serving a luscious dessert or treat made from nutrient-packed fruits or vegetables instead of high-sugar, high-fat and nutrient-poor options. Enjoy these heart-healthy desserts throughout American Heart Month … or anytime!
Gingered Fruit with Walnuts
This dessert includes diced Red Delicious apples and pears in a lightly sweetened vanilla yogurt with a touch of citrus from lime, a slight spicy pungency from the ginger, and a light sprinkling of walnuts. It is delicious and easy to make! Here’s the recipe …
- 2 cups diced red delicious apples
- 2 cups diced pears
- 2 tablespoons lime juice (divided)
- 1 cup fat free vanilla yogurt
- 1 tablespoon honey
- ¼ teaspoon ginger powder
- ¼ cup chopped walnuts
Combine apples, pears and 1 tablespoon lime juice in medium bowl and toss to coat fruit with juice. Combine 1 tablespoon lime juice, yogurt, honey and ginger in a small bowl and stir to mix. Add yogurt mixture to fruit and toss. Chill until ready to serve. Sprinkle with walnuts just before serving.
These apples are glazed with an apple juice and cinnamon reduction and are absolutely fabulous! See Recipe
Butternut Squash Pudding Dessert
This warm pudding dessert is made from puréed butternut squash and a delightful blend of spices including cinnamon, nutmeg, and ginger. Just sprinkle with chopped pecans. What a treat this is to warm the heart of that special someone! See Recipe