How to Get Your Plate in Shape

March is National Nutrition Month!
1.  Make half of your plate fruits & vegetables.
Eat colorful fruits & vegetables.  Keep cut veggies on hand for snacks.  Eat fruit instead of drinking fruit juice.  Add grated veggies to lasagna or pasta sauce.  Liven up coleslaw, rice or quinoa with chopped fruits.  I like making my chili with lots of vegetables including:  onions, garlic, tomatoes, green bell peppers, jalapeno peppers, dark red kidney beans, sweet potatoes, & mushrooms.  When eating out, make your side a healthy vegetable(not french fries or other fried potatoes or fried vegetables) & your dessert a fruit.
2.  Eat whole grain cereal & bread.
Have whole grain snacks like popcorn, just watch the salt & butter.  Phrases like "multi-grain", "stone-ground", "cracked wheat", or "seven grain" do not guarantee a whole grain.  Look for words like "whole wheat", "brown rice", or "whole oats" to ensure a whole grain product.
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3.  Eat a variety of protein-rich foods.
Increase your intake of plant proteins as they are high in fiber, low in saturated fat, cholesterol-free, & loaded with antioxidants. Plant proteins include: Dried beans & peas Hummus Edamame Tofu Nuts & nut butters Seeds
4.  Switch to fat-free or low-fat dairy.
Choose milk & yogurt more than cheese for less sodium & more calcium.  Use fruited yogurt with caution, as it contains more added sugar & extra calories.  I like eating plain yogurt with fresh fruit.
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