"What's on your plate?"

 In an effort to increase awareness of choosing nutritious food and eating well balanced meals, USDA partners have named today "What's on your Plate?" Day. USDA's MyPlate Symbol, seen below, highlights the messages from the latest 2010 Dietary Guidelines for Americans.

1. Make half your plate fruits and vegetables.
                -For Breakfast: Add fruit to your cereal.
           -Lunch: Have a main dish salad with vegetables and fruit.
            -Dinner: Plan your meal around a vegetable. Like vegetable lasagna.

2. Make at least half your grains whole.
           - Choose wheat bread, brown rice, whole wheat pastas, oatmeal, and whole wheat flour instead of refined grains.

3. Switch to fat free or low fat milk.
           - Choose skim or 1% milk, low fat or non-fat yogurt, and reduced fat cheeses.
           - Use yogurt in place of mayo or sour cream.

4. Vary your protein sources.
           - Plan 2 meals a week around fish, and at least one meal a week around a non-meat protein source like beans.

5. Cut back on sodium and empty calories from solid fats and added sugars.
           -Avoid drinking beverages with added sugars
           -Look for "reduced sodium" or "less sodium" canned foods. Avoid adding salt to foods. Limit processed foods like breads, crackers, cookies, and other snack foods.

6. Enjoy your food but eat less.
            -Watch your portions! Use smaller plates, bowls, and utensils.
            -Eat slowly and pay attention to your hunger and fullness cues.


Visit Choosemyplate.gov and eatright.org/nnm for more information and recipes.