Here is a guideline for following MyPlate for balanced lean choices at each meal. For more information visit choosemyplate.gov.
For Breakfast Choose From:
• Oatmeal, skim milk, orange/grapefruit
• Whole grain toast with light jam, strawberries, yogurt
• Whole grain cereal, skim milk, banana
• Yogurt with whole grain cereal, grapes
• English muffin, peanut butter, strawberries
• Melon, yogurt, English muffin
Choose from a low-fat whole grain food, a nonfat dairy item and fruit.
Beware of items that are high in fat, sugar and sodium like bacon and eggs, waffles, pancakes (unless home made), sausage, omelettes, fast food breakfast sandwiches and large breakfast pastries.
At Lunch Consider These Ideas:
• Vegetable soup, whole grain bread
• Lowfat chili, rice, salad
• Baked potato, salad
• Stir fry dish with rice, veggies, chicken
• Turkey pita, lettuce, tomato
• Grilled chicken or fish, rice, salad
Choose from whole grains, baked potatoes or yams, veggies and a little lean protein or beans/legumes.
Beware of sodium-laden deli sandwiches, fried foods, bakery items, high-fat fast foods, processed meat and chips.
Dinner Is Easy Even In A Dash With:
• Grilled chicken or fish, vegetable, brown rice
• Baked chicken or fish, salad, boiled potatoes
• Stir fry with brown rice, vegetables, lean protein
• Lowfat chili, rice, salad
• Pasta, salad
• Lentils and rice, broccoli
Choose from lean protein, whole grains, potatoes, yams, corn or vegetables and salad.
Beware of fried foods, fatty meats, processed meals with a lot of salt.
Choose fruit, veggies, nonfat yogurt or milk
Beware of fried foods, chips and sweets.
Healthful Cookbooks and Recipe Sources
• American Heart Association Quick & Easy Cookbook: More Than 200 Healthful Recipes You Can Make in Minutes (American Heart Association)
• The Healthy Heart Cookbook: Over 700 Recipes for Every Day and Every Occasion - By Joseph C. Piscatella
• The EatingWell Healthy in a Hurry Cookbook: 150 Delicious Recipes for Simple, Everyday Suppers in 45 Minutes or Less
• Cooking Light Complete Cookbook: A Fresh New Way to Cook (Cooking Light)
• Eating on the Run - By Evelyn Tribole
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.