The National Nutrition Month theme for 2021 is “Personalize Your Plate.” Foods that we grow up eating are often influenced by our family’s history and culture. Many cuisines offer dishes which include a variety of foods from all the food groups. Fruits, vegetables, grains, protein foods and dairy come in all sizes, shapes and colors. The combination of foods and amounts will depend on you. Check out www.myplate.gov for an estimate of the number of daily calories you need.
When you include a variety of foods that you prefer from each food group you get a jump on eating all the nutrients you need for good health.
Here are some ideas.
Experiment with different grains. Try using whole grains like brown rice, whole wheat flour, barley or oatmeal in dishes. Try a turkey and cheese sandwich on whole wheat bread to introduce yourself to whole grains.
Choose lean protein. Vary your choices to include seafood, beans, peas and lentils as well as eggs. You may also want to include lean cuts of meat and poultry prepared in a healthful way-baked, grilled or roasted. Why not try a scrambled egg with diced potato, bell pepper and onion for breakfast or lunch?
Complete your meals with dairy or a calcium source. Include low-fat options like milk, yogurt or cheese. If you have difficulty tolerating dairy, give calcium-fortified almond or soy milk a try. Low fat vanilla yogurt -soy or regular-mixed with fresh fruit makes a terrific snack.
Fill half your plate with fruits and veggies. Get creative by trying produce that you are not as familiar with. Hummus is a terrific dish made from chickpeas. Try using it as a dip for carrots or celery. Check out the recipe below for a new take on greens.
Greens with Carrots
8 cups greens (try kale,
bok choy, chard,
collard, mustard or
others)
2 teaspoons
vegetable oil
2 large carrots (peeled and cut into thin strips
or coarsely shredded)
1 clove garlic, minced or ¼ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon pepper
1 teaspoon ground coriander (optional)
1 pinch cayenne pepper (optional)
1 tablespoon vinegar
1 ½ teaspoons low sodium soy sauce
Wash greens and separate leaves from stems if needed. Slice stems crosswise, if using. Chop or slice leaves into thin strips.
Heat oil in large skillet over medium-high heat (350° in an electric skillet.) Add carrots and stems from greens, if separated; cook for 2 minutes. Add garlic and cook for 1 minute. Add greens, salt, pepper, coriander and cayenne, if desired. Stir often.
When greens have turned bright green and begun to wilt, remove from heat. Sprinkle vinegar and soy sauce over the top. Toss gently and serve. Refrigerate leftovers within 2 hours.
Nutrition Facts: Makes approximately 8 servings, ½ cup each. Each serving provides 50 calories, 2 grams fat, 100 mg sodium, 8 grams carbohydrate and 3 grams protein.
Nutrition Month ideas adapted from the Academy of Nutrition and Dietetics. Recipe from Foodhero.org.
