Get Your Plate in Shape
National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics, and this year’s theme is Get Your Plate in Shape. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. For more information visit EatRight.org
How To … Get Your Plate in Shape
- Fill half your plate with colorful fruits and vegetables.
- Replace high-calorie and sugary packaged snacks with fruits and veggies.
- Display a fruit bowl filled with apples, bananas, and oranges on your kitchen table or counter.
- Have a variety of produce available in your refrigerator, freezer, and pantry. Better choices are often made when healthy foods are readily available.
Must Have Items to Keep in Stock
- Refrigerator: Baby carrots, lettuce, cucumber, celery, berries, cilantro, and chopped onion
- Freezer: Mixed vegetables like stir-fry and Southwest blend, sliced bell pepper, artichoke hearts, chopped onion, broccoli, green beans, sweet peas, sliced peaches, and berries
- Pantry: Low-sodium diced tomatoes, green beans, corn, canned fruit in fruit juice or lite-syrup, and apple sauce
Recipes
Caramel Apple Salad
Ingredients
- 4 green or red apples, chopped
- 1 banana, sliced or diced
- ½ cup raisins
- ½ cup blueberries
- ¼ cup low-fat vanilla yogurt
- ¼ cup reduced-fat granola, if desired
- 2 tablespoons caramel sundae topping
Directions
Add fruit to medium size bowl. Stir in yogurt; mix to coat. Sprinkle with granola, if desired. Just before serving drizzle with caramel sauce. Keep refrigerated. Yummy treat for breakfast, snack, or dessert! Serves 4
Chilled Pesto Salad
Ingredients
- 2 cucumbers, sliced
- ½ cup sliced red onion
- 1 red, yellow, or green bell pepper, seeded and chopped
- 1 tomato, sliced or chopped
- ¼ cup low-fat plain Greek yogurt
- 1 tablespoon prepared pesto
- Shredded Parmesan cheese to taste
Directions
Add vegetables to medium bowl. Mix yogurt and pesto; add to vegetables and mix. Keep refrigerated until ready to serve. Sprinkle with Parmesan cheese, if desired. Serves 4
Rustic Rutabaga Mashed Potatoes
Ingredients
- 1 ½ pounds Yukon Gold potatoes, unpeeled and cut into ¾-inch pieces
- 3 garlic cloves, coarsely chopped
- 1 small rutabaga (about 1 pound), peeled and cut into ½-inch pieces
- ¾ cup low-fat buttermilk or reduced-fat cream
- ¼ cup chopped green onions
- Salt and pepper to taste
Directions
In large stockpot, add potatoes, garlic, and rutabaga; cover with water and heat to boiling over high heat. Reduce heat to medium and simmer 20 to 30 minutes or until tender. In colander, drain cooked vegetables and return to stockpot. Add remaining ingredients; with potato masher, mash to slightly chunky consistency. Salt and pepper to taste. Serves 8
