Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies.

Follow Me on Pinterest MyPlate Challenge: Show us how you’re following the MyPlate guidelines and make one of these plates (or another healthy plate), take a pic, and pin it to our Pinterest board!

Make this Tuna w/Salad Plate
Vidalia® Onion and Tomato
Salad with Grilled Tuna Get Recipe
Fat-Free Milk
Whole-Grain Bread

VidaliaOnion.org

Plate Cost for 4 People
$12.56 ($3.14/serving)*

Click to view larger image of Vidalia® Onion and Tomato Salad with Grilled Tuna : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Fruits & Veggies per Serving
1.75 Cup

Featured Recipe
Vidalia® Onion and Tomato Salad with Grilled Tuna
Recipe Cost for 4 People: $10.76 ($2.69/serving)*

Nutrition Info
Calories: 320
Total Fat: 8g
Saturated Fat: 1.5g
% of Calories from Fat: 23%
% Calories from Sat Fat: 4%
Protein: 28g
Carbohydrates: 36g
Cholesterol: 25mg
Dietary Fiber: 5g
Sodium: 480mg

MyPlate Contributions
Vegetables
Fruit
Grain
Protein
Dairy
1.75 cup
0 cup
1 oz
2 oz
1 cup

Each Serving Provides: An excellent source of protein, fiber, vitamin A, vitamin C, vitamin D, thiamin, niacin, riboflavin, vitamin B6, folate, vitamin B12, potassium, calcium, phosphorus, magnesium and iodine, and a good source of pantothenic acid, iron, zinc, and copper.

Learn More About Vidalia® Onions
See Nutrition Info, Selection & Storage Tips

Learn More About Tomatoes
See Nutrition Info, Selection & Storage Tips

Learn More About Romaine Lettuce
See Nutrition Info, Selection & Storage Tips
Grocery List for this Meal

Fresh Produce 2 tomatoes, greenhouse-grown, on-the-vine
1 Vidalia® onion
1 lemon (or bottled lemon juice)
1 head lettuce (Boston, Bibb or romaine)
Dairy 1 quart milk, fat-free
Meat ½ pound fresh/frozen tuna, ahi (yellowfin)
Bread 1 loaf whole-grain bread
Baking/Cooking Thyme, dried
Marjoram, dried
Condiments/Oils Olive oil
White wine vinegar
Dijon mustard

*Retail prices, Boulder, Colorado, and online, September 2012-March 2013

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