The Healthy Plate WHAT YOU CAN DO. Think of your plate as 3 different sections:

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1 WHAT YOU CAN DO The Healthy Plate Think of your plate as 3 different sections: one section for vegetables one for proteins one for carbohydrates (carbs) Reproduced from: Living with Diabetes: An Everyday Guide for You and Your Family ACP Foundation

2 Spiced Pork Tenderloin with Sautéed Apples Turkey Sloppy Joes Yield: 4 servings Ingredients 2 tablespoon(s) olive oil 1 medium onion, finely chopped 1 red pepper, finely chopped Kosher salt Pepper 2 clove(s) garlic, finely chopped 1 medium carrot, coarsely grated 1 package(s) (20-ounce) lean ground turkey 1 tablespoon(s) chili powder 1/4 teaspoon(s) ground cinnamon 1 can(s) (15-ounce) tomato sauce, no salt added 1/4 cup(s) sweet relish 1 tablespoon(s) red wine vinegar 2 teaspoon(s) Worcestershire sauce 4 slice(s) (thick) country bread, toasted Chopped flat-leaf parsley, for serving Mixed green salad, for serving Preparation 1. Heat the oil in a large skillet over medium heat. Add the onion and red pepper, season with 1/4 teaspoon each salt and pepper, and cook, covered, stirring occasionally, until tender, 6 to 8 minutes. 2. Add the garlic and carrot and cook, stirring, for 2 minutes. Add the turkey and cook, breaking it up with a spoon, until no longer pink, about 5 minutes. Sprinkle with the chili powder and cinnamon and cook for 1 minute. 3. Add the tomato sauce and relish and simmer until beginning to thicken, about 3 minutes. Remove from the heat and stir in the vinegar and Worcestershire sauce. Spoon the turkey mixture over the toast and sprinkle with parsley. Serve with a salad, if desired. Nutritional Information Amount per serving Calories: 466 Fat: 19g Saturated fat:4g Monounsaturated fat: 3.2g Protein: 32g Sodium: 688mg Carbohydrate: 41g Fiber: 5g Cholesterol: 100mg

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4 Eat Right Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics 15 Health Tips for 2015 Dedicate yourself to a healthy lifestyle in 2015 with these food, nutrition and exercise tips. 1. Eat Breakfast There s no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits and vegetables. Try oatmeal cooked with low-fat milk, sliced almonds and berries, or top a toaster waffle with low-fat yogurt and fruit. Find more quick breakfast ideas at 2. Make Half Your Plate Fruits and Vegetables Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Don t let cost stop you from enjoying produce. Frozen and canned are great alternatives. See 20 Ways to Enjoy More Fruits and Vegetables at 3. Watch Portion Sizes Do you know if you re eating the proper portion size? Get out the measuring cups and see how close your portions are to the recommended serving size. Use half your plate for fruits and vegetables and the other half for grains and lean meat, poultry, seafood or beans. To complete the meal, add a glass of fat-free or low-fat milk or a serving of fat-free yogurt for dessert. Visit 4. Be Active Regular physical activity lowers blood pressure and helps your body control stress and weight. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don t have to hit the gym take a walk after dinner or play a game of catch or basketball. 5. Fix Healthy Snacks Healthy snacks can sustain your energy levels between meals. Whenever possible, make your snacks combination snacks. Choose from two or more of the MyPlate food groups: whole grains, fruits, vegetables, low-fat or fat-free dairy, lean protein or nuts. Try low-fat yogurt with fruit, or a small portion of nuts with an apple or banana. For more snack ideas, see 25 Healthy Snacks for Kids and Smart Snacking for Adults and Teens at 6. Get to Know Food Labels Ever wonder about what the numbers in the Nutrition Facts panel really mean? Or, the difference between reduced fat and low fat? The Food and Drug Administration has strict guidelines on how food label terms can be used. To learn more about food labels, see Shop Smart Get the Facts on Food Labels at 7. Consult an RD Whether you want to lose weight, lower your cholesterol or simply eat better, consult the experts! Registered dietitians can help you by providing sound, easy-to-follow personalized nutrition advice and put you on the path to losing weight, eating well and reducing your risk of chronic disease. Learn more about RDs at

5 8. Follow Food Safety Guidelines The Centers for Disease Control and Prevention estimates that roughly one in six Americans gets sick from foodborne disease each year. Reduce your chances of getting sick by practicing proper hand washing. Separate raw meat, poultry and seafood from ready-to-eat foods like bread and vegetables. Use a food thermometer to make sure food is properly cooked. Refrigerate food quickly at a proper temperature to slow bacteria growth. Learn more about home food safety at 9. Get Cooking Cooking at home can be healthy, rewarding and cost-effective. Resolve to learn some cooking and kitchen basics, like how to dice an onion or how to store herbs and spices. The collection of How do I videos at will get you started. 10. Dine Out without Ditching Your Goals You can dine at a restaurant and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Think about nutritious items you can add to your plate fruits, veggies, lean meat, poultry or fish and look for grilled, baked, broiled or steamed items. See Healthy Eating on the Run at 11. Enact Family Meal Time Research shows that family meals promote healthier eating. Plan to eat as a family at least a few times each week in Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition. For more family mealtime tips, visit Banish Brown Bag Boredom Whether it s a brown bag lunch for work or school, make it a healthy lunch packed with nutrition. Prevent brown bag boredom with easy-to-fix, healthy lunch ideas. Try whole-wheat couscous with chick peas; whole-wheat tortilla filled with chicken, mushrooms, onions and tomatoes; baked potato topped with broccoli, low-fat cheese and salsa; or spinach salad with sliced pear, red onion and low-fat feta cheese. Keep lunches safe with tips from Drink More Water Drink water instead of sugary drinks and let thirst be your guide. A healthy body can balance water needs throughout the day. Drink plenty of water if you are active, live or work in hot conditions, or are an older adult. 14. Explore New Foods and Flavors Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that s new to you or your family. Try different versions of familiar foods like blue potatoes, red leaf lettuce or basmati rice. 15. Eat Seafood Twice a Week Seafood fish and shellfish contains a range of nutrients including healthy omega-3 fats. Salmon, trout, oysters and sardines are higher in omega-3s and lower in mercury. For a referral to a registered dietitian nutritionist and for additional food and nutrition information visit This tip sheet is provided by: Adapted from the article 13 Health Tips for 2013 ( by Academy of Nutrition and Dietetics staff registered dietitian nutritionists Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

6 Food and Health Communications It s Nutrition Month: Make a Healthful Plate It s Nutrition Month: Make a Healthful Plate Nutrition Month is finally here! We have been waiting to celebrate for a long time now, but we ve also been wondering about where to begin. After all, Nutrition Month is such a great time to teach a wide variety of health and lifestyle lessons, whether it s reviewing the basics or adding more detail to previous programs. After we put our heads together, we decided we d like to start with making a healthful and balanced plate. This lesson can help revitalize meal habits and is a great way to begin a push toward a healthful lifestyle. And what could be a better guide to balancing your plate at each meal than MyPlate? So, without further ado, here is our rundown of the key features of MyPlate. Meet the Vegetable Group Starches Fill half your plate with a variety of fruits and vegetables. Eat something from the five veggie groups every day. Dark green Red and orange Peas and beans A diet rich in vegetables helps reduce your risk of heart disease, stroke, diabetes, and certain cancers.

7 Food and Health Communications It s Nutrition Month: Make a Healthful Plate Meet the Fruit Group Try a variety of different fruits every day! Eat whole fruit more often than you drink 100% fruit juice. Fruits are an excellent source of fiber, water, vitamins and phytochemicals. Most fruits are low in sodium, fat, and calories and all of them have no cholesterol whatsoever. Stone fruits Berries Fleshy fruits Pome fruits Melons Meet the Grain Group Make sure half the grains you eat are whole grains. Processed grains aren t nearly as good for you. Try whole wheat pasta, brown rice, and oatmeal. Meet the Protein Group Keep your portions lean and on just a quarter of your plate. All these foods are part of the protein group Meat Poultry Seafood Beans and peas Processed soy Eggs Nuts Seeds Protein is a macronutrient that your body needs in order to function. Meet the Dairy Group Keep your portions small and low in fat. There really can be too much of a good thing, especially with the dairy group. All foods in the dairy group are good sources of calcium, which helps build and maintain bone health. The dairy group includes Milk Yogurt Milk-based desserts Natural cheeses American cheese

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