Meeting_Your_MP_Goals_on_a_Budget_FINAL (1)

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MYPLATE So what is MyPlate anyways? MyPlate shows you the five food groups that are the building blocks for a healthy diet using a familiar image — a place setting for a meal. Before you eat, think about what goes on your plate or in your cup or bowl. Use the tips in this guide to fill your plate with healthy foods without breaking the bank. 2 <strong>Meeting</strong> <strong>Your</strong> MyPlate <strong>Goals</strong> on a Budget ©2013 Share Our Strength, www.strength.org
VEGETABLES Vary your veggies. Make half your plate fruits and veggies. Select vegetables with more potassium often, such as white potatoes, sweet potatoes, white beans, tomato products, beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. FRUITS Focus on fruits. Make half your plate fruits and veggies. Color your plate! Fill it with red, yellow, orange, blue, and purple fruits. Whole fruits are a better choice than juice. GRAINS Make at least half your grains whole. Start smart with breakfast. Look for whole grain cereals. Just because bread is brown doesn’t mean it’s whole grain. Check the ingredients list to be sure the first word is “whole.” PROTEIN Go lean with protein. Eat lean or low-fat meat, chicken, turkey, and fish. Ask for it baked, broiled, or grilled — not fried. Mix it up! Beans, peas, nuts, seeds, and eggs are all great sources of protein, too. DAIRY Get your calcium-rich foods. Look at the carton or package to make sure your milk, yogurt, or cheese is fat-free or low-fat (1%). Calcium builds strong bones. If you can’t have milk products, choose other calcium sources like fortified soy milk. ©2013 Share Our Strength, www.strength.org <strong>Meeting</strong> <strong>Your</strong> MyPlate <strong>Goals</strong> on a Budget 3
Page 1 and 2: MEETING YOUR MYPLATE GOALS ON A BUD
Page 3: TIP SHEETS MyPlate.................
Page 7 and 8: How Much Produce Can You Buy For$10
Page 9 and 10: ©2013 Share Our Strength, www.stre
Page 11 and 12: The Budget Chef likes brown rice! A
Page 13 and 14: The Budget Chef likes eggs! At just
Page 15 and 16: The Budget Chef likes low-fat milk!
Page 17 and 18: RECIPES The recipes in this guide h
Page 19 and 20: INGREDIENTS 4 ounces chopped pecans
Page 21 and 22: INGREDIENTS 1 cup instant pearl bar
Page 23 and 24: INGREDIENTS 1 package (10 oz.) froz
Page 25 and 26: INGREDIENTS 3 cups cooked brown ric
Page 27 and 28: INGREDIENTS 3 cups hot cooked brown
Page 29 and 30: MICROWAVE DENVER SCRAMBLE SLIDER ww
Page 31 and 32: INGREDIENTS Pasta Salad 6 oz. uncoo
Page 33 and 34: QUICK AND HEALTHY BAKED POTATO SALA
Page 35 and 36: INGREDIENTS 1¼ lbs. Yukon Gold pot
Page 37 and 38: INGREDIENTS ½ medium onion 2 clove
Page 39 and 40: INGREDIENTS ½ medium head lettuce
Page 41 and 42: INGREDIENTS 12 ounces whole wheat p
Page 44: COOKING MATTERS IS NATIONALLY SPONS

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